Diet For Natural Beauty

What we eat has a profound effect on our outward appearance as well as on our physical well-being. An ideal diet should provide adequate quantities of all the nutrients essential to health and beauty. And don't forget to nourish your mind! The nutrients which are of particular importance for beauty and their main sources are briefly examined here.

VitaminsVitamin A / Beta Carotene Vitamin B Complex Vitamin C Vitamin D Vitamin E Protein Fats and Oils Water

MineralsCalcium and Phosphorus Chromium Copper Iodine Iron Magnesium Manganese Potassium Selenium Sulfur Zinc

Vitamin A / Beta Carotene

Vitamin A is essential for healthy hair and eyes. It is also important in the prevention and clearing of infections of the skin. Vitamin A counteracts dry skin, dandruff and wrinkle formation. It is needed for healthy blood circulation which gives a glow to the skin. Vitamin A deficiency can lead to eruptions or dry, coarse, wrinkled skin; dull and dry hair or dandruff; ridging or peeling fingernails; pimples or acne and visual fatigue.

Natural Sources of Vitamin A

• Cod liver oil
• Dairy products
• Eggs
• Carrots
• Green leafy vegetables
• Tomatoes
• Papaya
• Melon

Vitamin B Complex

B vitamins are vital for clear, luminous skin, youthful looks and for delaying greying of hair. They are essential for healthy skin, hair, and eyes. Studies show that 40 percent of dermatitis sufferers lack B vitamins. B vitamins also counteract stress, which has adverse effects on one's appearance.

A deficiency of B complex vitamins can lead to:

	Greasy hair
	Dandruff
	Dry skin
	Scaly lips
	Redness and irritation
	Premature wrinkles
	Poor hair growth
	Grey hair
	Inflamed fissures at the angles of the nose and mouth

Natural sources for Vitamin B Complex

• Whole grain cereals, wheat
• Pulses
• Nuts
• Green leafy vegetables
• Molasses
• Meat
• Liver
• Brewer's yeast

Vitamin C

Vitamin C, in conjunction with protein, is necessary for the production of collagen-the glue that holds us and our skin together and circumvents sags or wrinkles. It regulates sebaceous glands to keep skin from drying out; helps prevent facial lines, wrinkles and spider veins; hair tangling or breaking.
Vitamin C is essential for the health of the hair, eyes and teeth, resistance to infection, healing of wounds and firm skin tissues. 

Combined with bioflavinoids, vitamin C

	Prevents the pigment clumping that the sun turns into age spots
	Strengthens capillaries to avoid easy bruising or the tiny hemorrhages that become spider veins.
	Helps the oil-secreting glands function property to keep the skin from drying out.
	Prevents bleeding of the gums.

Natural sources for vitamin C

• Green vegetables, broccoli, cabbage, green peppers, raw leafy greens, tomatoes
• Fresh fruits, like lemon, orange and grapefruit, cantaloupe, kiwi, strawberries
• Potatoes
• Black currants, blackberries, buckwheat, cherries, and grape are rich sources of flavonoids

Vitamin D

Vitamin D is essential for healthy teeth, bones and nails as well as for the assimilation of calcium and phosphorus. It promotes healthy eyes, skin and teeth.

Deficiency of Vitamin D can lead to dental decay.

Natural Sources of Vitamin D

• Rays of the sun
• Milk
• Beef liver
• Salmon
• Tuna
• Butter
• Sprouted seeds
• Synthetic Vitamin D is manufactured from fish liver oils

Vitamin E

Vitamin E helps form muscles and tissues to prevent wrinkles and premature aging of the skin. It helps prevent dry, dull skin, age spots, falling hair and dandruff. It improves circulation and healing of scars. Research has shown that large doses of vitamin E double healthy cell reproduction to slow the aging process and forestall premature wrinkling.

Caution: If you have diabetes, high blood pressure, or an overactive thyroid, check with your physician before taking supplemental E.

Natural Sources of Vitamin E

• Whole wheat bread
• Whole grains
• Wheat germ
• Milk
• Raw or spouted seeds
• Asparagus
• Broccoli
• Brussels sprouts
• Butter
• Egg yolks
• Leafy greens
• Liver
• Olives
• Soybeans
• Sunflower seeds
• Nuts
• Vegetable oils

Master Vitamin And Mineral Formula

Vitamins

Beta Carotene 10,000 I. U. as Vitamin A
Vitamin D 400 I. U.
Vitamin E 200 I. U .
Vitamin K 50 mcg.
Vitamin C 200 mg.
Bioflavonoids 100 mg.
Rutin 25 mg.
Hesperidin 25 mg.
Folic Acid 400 mcg.
Vitamin B1 (Thiamine) 10 mg.
Vitamin B2 (Riboflavin) 10 mg.
Niacin 20 mg.
Niacinamid 20 mg.
Vitamin B6 (pyridoxine) 10 mg.
Vitamin Bl2 (Cobalamine) 30 mcg.
Biotin 150 mcg.
Pantothenic Acid 50 mg.
Choline 50 mg.
Inositol 50 mg.
Para Aminobenzoic Acid (Paba) 30 mg.

Minerals

Calcium 500 mg.
Iodine 150 mcg.
Iron 15 mg.
Magnesium 250 mg.
Copper 2 mg.
Zinc 15 mg.
Manganese 15 mg.
Potassium 50 mg.
Chromium 50 mcg.
Selenium 20 mcg.

Digestive Aids

Iron Ox Bile 10 mg.
Bromelain 10 mg.
Pancrelipaze 15 mg.
Papain 10 mg.
Betain HCl 10 mg.
Lecithin 600 mg.

How To Take

All vitamins and minerals should be taken as follows: 

6 days per week-take continuously; one day-stop taking; 

Then 3 weeks per month-take continuously; one week-stop taking; 

Then 5 months take continuously; one month-stop taking-and then continue with the food supplements.

20-Minute Skin Care Routine

1. Cleanse face with gentle cleanser to suit skin type, using a cotton ball or a washcloth.
2. Steam face with head over bowl of steaming hot water for 2 minutes.
3. Apply moisturizing, purifying face mask.
4. Bathe or shower with a few drops of relaxing essential oil or invigorating oil in the water. You may also put used herbal tea bags, or cucumber or potato slices over your eyes to remove the bagginess around the eyes. Relax totally for 10 minutes.
5. Pat body dry with thick warm towels. Apply body lotion all over while skin is still moist. Take special care of feet, knees, elbows, and neck.
6. Remove mask with warm water and spray or splash face with mineral water.
7. Apply eye-soothing gel (if you are going out) or night eye cream (if you are going to bed) around eyes and on lids.
8. Apply moisturizer to face if going out, or your favorite night cream/oil if not.
9. Apply hand cream and a nail cream around cuticles

Basic Skin Care

The care you give to your skin depends to a large extent on the type of the skin you have. However, we will discuss the basic skin care principles first. Then we will go into specific recommendations based on the type of skin you have.

A daily routine of skin care requires no more than ten minutes and requires only three simple steps each evening and morning:

Night care

1. Cleanse. Remove any makeup with cleansing cream or a natural makeup remover. Wash with mild soap or other cleanser, rinse, and pat dry.

2. Tone. Apply an acid-containing solution to restore the pH balance and protective shield. For dry skin, use a mild freshener-toner. For oily skin, use an astringent preparation.

3. Moisturize. Splash on cool water or mist with a spray bottle. Blot, but do not dry completely-moisturizer magic relies more on retaining moisture than in providing it-then smooth on a few drops of your moisturizer.

Day care

1. Cleanse lightly to remove nighttime accumulations, refresh your face with a few splashes of water, and pat dry.

2. Tone by applying a freshener or astringent.

3. Moisturize around your eyes. If your face is excessively dry, mist or splash with water, blot, then lightly cover with moisturizer.

Other Steps That are Useful for Skincare

• Apply Masks

  Masks

  Facial masks are some of the oldest known beauty treatments. The ancient Egyptians used mud and clay to remove dead skin cells and heal blemishes. Seventeenth century European women experimented with milk and egg masks. Fresh foods, flowers, and herbs were used to cleanse and nourish the skin. A mask softens the skin, unclogs the pores, and removes the impurities. It also replaces lost moisture and sooth the skin. It is also very relaxing.
  Clay and oatmeal are ideal ingredients for any face mask. A natural powdered clay is fuller's earth, which can be mixed into a paste with hot water. Cool and then add yogurt for a smoother consistency.
  Mix finely ground oatmeal into a paste. Let it cool down. Add 15 drops of essential oils that is recommended for your skin type for each cup of this paste. Apply this to your face. Let it dry slightly and then sponge off.
  For particularly dry/sensitive skins add 15 ml (1 tbsp) evening primrose base oil to give a more moisturizing mask. Do not apply the mask on or near the eyes.
  Mix regular or quick-cooking dry oatmeal with water or milk. Allow it to dry on your face and throat for 10 to 15 minutes. This will smooth, soften, and remove the dead cells. To multiply the benefits, blend 1 egg white, 1 tablespoon of instant nonfat dry milk, and 1/4 teaspoon almond oil with the oatmeal.
  For sensitive skin, pulverize the oatmeal in an electric blender or food processor; or stir 2 tablespoons oatmeal into 1/2 cup milk and cook it to soft mush.
  Yogurt mud refines pores and tightens normal or oily skin. Here are three recipes you can use:
  Mix 1 egg white, 1 tablespoon yogurt, 1 teaspoon each fuller's earth and honey. 
  Mix 2 tablespoons yogurt, 2 teaspoons fuller's earth, a few drops of mint extract, and enough water to make a creamy paste. 
  Mix 1 tablespoon each yogurt and fuller's earth with 1/2 teaspoon honey and 1/8 teaspoon baking soda.
• Eye Treatment

  Eye Treatment

  The skin around the eyes is much thinner than the skin on the rest of your face. This skin requires extra care to ward off signs of ageing. 

  Skincare recommendations

  Use an eye cream or gel both at night and in the morning. Apply it only along the orbital bone. (It is the bone directly under the eye). Gently pat it on, being careful not to drag the skin.
  While relaxing with a face mask on, close the eyes and cover with cotton pads soaked in rose water, or soothe with 2 slices of fresh cucumber.
  Treat your eyes while you have a face mask on. Soak two cotton-wool pads in cold camomile tea and place them over your eyes.
  Treat sore eyes caused by exposure to the sun, wind or chlorine with a soothing eye bath. Mix 1-2 tablespoons of rose water with 150ml distilled water. Use this solution to give a bath to your eyes.
  Puffiness around your eyes is caused by a build-up of toxins or excess fluids. Press gently along the eyebrow and around the eye socket with your middle finger. This will help reduce any swelling by stimulating the lymphatic system. For a cooling and soothing effect, store an eye cream or gel in the fridge and gently pat it onto the delicate skin around your eyes.
  
  
• Facial Massage

  Facial Massage

  Massage helps the skin to absorb oils and creams easily. It relaxes you. It relieves tension. It restores energy to your body by stimulating the blood flow.
  1. Pour a small amount of the blended oil into the palm of your hand and gently apply all over the face. Avoid your eyes.
  2. With the backs of your hands, gently tap the skin around the jaw-line and underneath the chin to stimulate the skin cells.
  3. Apply small circular movements to the chin area, using your thumbs. This will tone, help circulation and eliminate toxins.
  4. Make an "oooh"-shaped mouth. Massage either side easing out fine lines.
  5. With your fingertips, press along the top of the cheekbones and massage outward up to the temples to release toxins.
  6. With the middle fingers, apply pressure to points above the bridge of the nose and underneath the eyebrows. Hold for 5 seconds and smooth across from the inner to the outer corners of the eyebrows and continue up to the temples.
  7. To relieve tension, apply firm pressure at either side of the temples, and rotate backward.
  8. Stroke up the forehead to the hairline with the palms of the hands, smoothing out fine lines.

Sensitive skin

A sensitive skin is a thin or a fine-textured skin. It reacts quickly to both heat and cold; therefore, it sunburns and windburns easily. It is commonly dry, delicate and prone to allergic reactions. Temperature changes, some detergents, cosmetics and alcohol (used on the skin) can all cause irritation, leaving the skin red and blotchy, with visible surface veins.

If you have this type of skin, use sun-screen lotions or creams. Choose products that do not contain potential allergens such as fragrance or PABA sunscreens. Wash your face with mild baby soap, rinse thoroughly and pat the skin dry with a soft towel; do not use rough towel. Never use any makeup or perfume without first trying a little of it on the inside of your wrist to see the reaction of your skin to it, for very few items of makeup agree with a sensitive skin. Every night apply home-made moisturizing cream on your face before retiring for the night.

Essential Oils For Sensitive Skin

Chamomile
Lavender
Neroli
Rose
Sandalwood

skin test

take the "skin test." Wash your face, pat it dry, then take a few pieces of rice paper or lens-cleaning tissue paper and press on different spots on your face. If your skin is oily, the paper will stick, pick up oily spots and become translucent. If the paper doesn't stick or pick up any oily spots, your skin is dry. If it sticks in your t-zone (forehead, nose and chin) then you have combination (or normal) skin. About 70 percent of women have combination skin.
Here are the five different skin types and their characteristics.

• Type 1: Oily Oily skin tends to shiny with enlarged pores, and is prone to blackheads and blemishes. You might experience some tightness.
  
• Type 2: Combination/normal This skin type has medium pores, a smooth and even texture, good circulation, healthy color, may tend toward dryness on the cheeks while being oily in the t-zone.
  
• Type 3: Sensitive Sensitive skin tends to be thin, delicate with fine pores. It flushes easily, is prone to broken capillaries, is frequently allergic and can be rashy.
  
• Type 4: Dry Dry skin feels tight, especially after cleansing. You have a tendency towards fine wrinkles, flaking and red patches. In women of color, skin may appear ashy or dull from dead skin buildup.
  
• Type 5: Aging or sun-damaged This skin also feels tight with visible wrinkles, slack skin tone -- especially around the cheeks and jawline -- with leathery texture and broken capillaries.

The Basic 4-Step Skincare Regimen Step

Simple is key here. You need to find a good cleanser that your skin responds well to, and stick with it.You can find a good cleanser at the drugstore. There's no need to spend $40 on a fancy wash. Avoid bar soaps as they tend to dry out the skin. According to Rona Berg, in her book, "Beauty," a French cosmetics executive once told her, "Soap should only ever touch your skin from the neck down." I agree. Choose a creamy cleanser if you have dry skin or a clear cleanser if you have oily skin.Be careful not to cleanse too often, you risk over-cleansing skin, see signs you are overcleansing your skin. You really only need to wash your face at night to remove makeup and sunscreen, which can clog pores. If you have dry skin, consider cold cream like Pond's, which the French use. Simply apply cream, then wipe off, no water needed (if you have hard water, it can be especially harsh on skin). Most women prefer the water method: Use warm water to loosen dirt and clogged pores. Use a dime-sized bit of cleanser, then rinse with cool or lukewarm water. I personally swear by my Clarisonic Mia, as does pretty much everyone I know who has one.
Make sure to remove eye makeup with a proper makeup remover. The area around the eye is delicate so don't pull or rub too hard. 
In the morning, a splash of lukewarm water is all you need (I find it's great for removing excess oils from your nightly moisturizing). Never wash your face with hot or cold water (both can cause broken capillaries). 
Step 2: Exfoliate
Exfoliation is the step most people skip in their weekly skincare routine. But trust me, if you start properly exfoliating your skin, you will notice an almost immediate difference. According to Berg, one of the reasons men's skin looks more youthful than women's is because men tend to exfoliate daily when they shave.

I use a facial scrub weekly to exfoliate my skin, but I also find using a washcloth when I cleanse my skin works just as well. I simply put a dab of cleanser on a damp washcloth and massage the cleanser into my skin in a circular motion. After a quick rinse, any sign of dead skin is erased. You can also exfoliate skin via microdermabrasion, chemical peels and retinoids. In my article, How to Exfoliate, I share all my tips and tricks to proper exfoliation. Including why you should throw out the loofah.

Scrubs work by removing the top layer of dead skin cells that tend to dull your complexion. We find exfoliating skin once a week with a microdermabrasion kit keeps skin glowing year-round. Make sure you use a gentle scrub with tiny grains. Big grains in cheap scrubs can tear skin and cause more harm than good. My favorite microdermabrasion kit is made by Lancome.

In the hour it takes to get a chemical peel, you can take off five years from your face. Can't afford the price tag for a monthly peel? Try some over-the-counter peels that work over the course of a month. I prefer

Retinoids (such as Retin-A or the more moisturizing Renova) also work by removing the top layer of dead skin cells while also generating collagen in the skin. "Collagen is the skin's structural fiber," dermatologist Dennis Gross said in O Magazine. "As we get older, it breaks down, creating lines and large pores." Skincare experts disagree on all sorts of things, but most of them consider retinoids to be a miracle skin saver. I'm addicted to Retin-A, which I pick up in Mexico on my yearly jaunts.

Should you use a toner? Some people swear by toners, but many beauty experts do not (I once read a skincare expert claim, "toners are only for copy machines"). Toners are meant to remove all remaining traces of oil, makeup and dirt, but a good cleanser should do this. I firmly believe it's up to you. If you like the way your skin feels with a toner. Buy it. Use it. Enjoy it.

Step 3: Moisturize

While I know of at least one famous beauty editor who swore skin doesn't need moisturizer, basically everyone else I've read disagrees and is an adamant believer in it. A basic rule of beauty is that if you have dry skin, you should invest in a basic moisturizer. So how much should you moisturize? Your skin will tell you. When your skin is tight, it's crying out for moisture. Be careful not to over-moisturize -- this can clog pores.

Are eye creams necessary? Well maybe. Some beauty experts strongly recommend eye creams. Why? The skin around the eye contains no fatty tissue and is therefore very thin and susceptible to wrinkles. Special eye creams are formulated to "thicken" this area. Yet other experts (including the beauty editors of Allure in their new book) claim your daily lotion works around the eyes just as well.

Step 4: Apply Sunscreen

The #1 cause of wrinkles is sun damage, so it's important to use a sunscreen of at least 30 SPF from your early years on even in winter and on cloudy days. A great trick is to purchase two moisturizers: One for night and one for day that includes UV protection. Don't use moisturizers with sunscreen at night, the ingredients are not meant to be used 27/7 and can aggravate skin. When choosing a sunscreen, make sure it contains Mexoryl (found in my favorite sunscreen La-Roche Posay) or Helioplex, found in Neutrogena products.

Sun Exposure Can Make You Sick

Leukoplakia
This disease of the mucous membrane occurs often from smoking but can also appear from excess sun exposure. White patches on the lips are often the most identifiable manifestation of Leukoplakia from the sun. Since Leukoplakia is a precancerous lesion, it is important to seek medical attention to have it biopsied and removed.

Acetinic Keratosis
While Acetinic Keratosis takes years to develop, it is directly related to sun exposure. This is a high risk for anyone who works outdoors. They begin as scaly areas of the skin but can develop into a hard wort-like texture. This is one the most common precancerous conditions from constant sun exposure. These growths should be examined by your doctor immediately to prevent the onset of skin cancer in the future.

Premature Aging

Chronic exposure to the sun can lead to the degeneration of your skin. You skin becomes thick and leathery with increased wrinkles. You may also notice dark spots and broken blood vessels on your skin. While these symptoms are often a regular part of aging, the sun can greatly expedite the process. Covering you skin and wearing ample sunscreen can seriously reduce your risks for photoaging.

The summertime is all about fun in the sun, but protecting yourself is essential. It can be easy to forget sunscreen and think it is no big deal…until it leads to big problems. Take care of your skin now and you will thank yourself later in life!

Skin Care Advice From The Dermatologists

Skin care is an historic topic, with many of our predecessors offering advice that has sometimes seemed odd or questionable. Whether it was bathing skin with incredibly hot water to open the pores or apply an oatmeal mask, we are surrounded with often diverse choices as to what is best for our skin. As baby boomers age, the quest for youth becomes even more of a hot topic and the marketing companies are filling the channels with a ton of products that offer miracle cures. So what is the best advice for good skin care?

Dermatologists offer some rather common sense thinking to the topic of skin care. The first thing is, unless you are wearing waterproof makeup, do not use makeup remover or facial cleanser. These products may do more harm than good, especially if they contain an exfoliate ingredient and you wash around the very delicate eye area. Another piece of advice is that skin toner should only be used by those that have a very oily complexion. A toner is designed to reduce extremely oily situations. If you have a combination skin or do not have very oily skin, use a mattifying cleanser and you might think about using mineral makeup, which is designed to soak up the oil in the skin.

Another myth of today is that anyone with acne or oily skin shouldn’t use a moisturizer. The newer products no longer contain anything that will clog your pores and, when used appropriately, can actually help to reduce acne breakouts due to drier skin that does clog the pores. Just because a product is expensive, doesn’t make it the best one to buy. There are a lot of lesser priced skin products that contain retinol peptides as well as antioxidants including vitamin C that are just as beneficial. Make sure that you read the label to ensure the product doesn’t contain too many other chemicals that could offset the benefits.

If you have oily skin, don’t fall prey to the misconception that washing your skin a lot will reduce the oil and potential acne breakouts. It actually does the reverse by drying the skin and setting your oil glands to try to compensate by producing more natural skin oils. Use a facial pad twice per day to help clean out the pores so that they won’t be blocked by dirt, bacteria or dried skin. If you see a pimple or whitehead, do everything you can to not pop it Apply warm compresses to the skin and it will bring the infection out. Popping it will open the area up for infection and the area itself will often look worse than the original blemish. Apply acne or drying product to the area that contains salicylic acid or colloidal sulfur.

One of the worst remedies that have been hard over the years is to apply toothpaste to acne. This is an absolute NO. The chemicals that are in toothpaste are for your teeth and can actually cause harm to the skin. Another myth is that cocoa butter will help to prevent stretch marks. While it is true that cocoa butter does moisturize, it will not eliminate the stretch marks themselves. So far, to date, dermatologists have not found any cream that is proven to remove those pesky stretch marks.

The key is to use common sense when it comes to your skin and know what type of skin you have for the best treatment. Not all skin is alike and you need to focus on your particular skin needs.