Turn Back Time. Battle-Ready Foods To Combat Aging Skin

Do you look in the mirror and wish you could turn back time (thanks Cher)? You’re not alone. We all want to keep our skin looking as youthful as possible. However when we look truth right in the eye (pun intended) we soon discover that the production of collagen - the protein responsible for our youthful appearance, declines as we age, starting around our last thirties (oh no), and again after menopause (oh great). This decline in collagen basically means finding sagging skin, lines and wrinkles, something we ALL dread seeing in the mirror.

Of course there’s always the Botox route.  But if you’re like me and you’d rather stay away from injecting botulinum toxin into your body, then you’re going to be relieved to find out there are some powerful natural weapons within easy reach. And the best part is you can find these battle-ready foods ready to deploy at your local grocery store.  

GREENS

We are always being told to ‘eat up our greens’, well just add ‘stop the sag’ as another one! Greens are an excellent source of vitamin C, which functions like your dependable foot soldier on the front lines of anti-aging, helping to produce and maintain collagen.  A study in The American Journal of Clinical Nutrition{1} found that eating foods that contain higher levels of vitamin C are associated with a lower likelihood of wrinkled, dry and sagging skin. But that’s not all! Greens also contain a hefty supply of vitamin A, which promotes elasticity and rebuilds the skin’s cells, keeping it looking healthy and smooth. Unlike synthetic vitamin A that appear in pricey cosmetic items, our bodies can utilize the vitamin A from food far more effectively, getting it into the body in the areas it needs to go. BRIT BEET tip: Because vitamin C is destroyed by heat, try cooking your greens the ‘healthy way’ by steaming for just 3-5 minutes so they retain this valuable nutrient.
Best choices are: Broccoli, spinach Swiss chard, collard greens, beet greens and kale

OMEGA-3 FATS (AKA the GOOD fats)

Despite your fears, eating Omega 3 fats is NOT going to stop you from fitting into your favourite skinny jeans and are essential to your overall health. You can think of them as one of your anti-aging ‘special forces’. They protect the membrane of our cells, like a ‘boot camp seargent’. They stop harmful agents from entering the cells, allow waste products to move in and out of the cell and bring our must-have skin nutrients in to ‘feed’ the cell. 
Best choices: Cold water fish (mackerel, salmon, trout), Flax seeds, walnuts, sardines and unrefined canola oil (GMO free and for cold use only i.e: salad dressings)

FRUIT

Fruit comes armed and loaded with vitamin C which we now know produces and maintains collagen. It also contains powerful antioxidants that protect the skin cells from free radical damage that can speed up the aging process. Need I say more!
Best choices: Papaya, strawberries, pineapple, Kiwi fruit, oranges and avocadoes

VEGETABLES

Never one to shirk away from my veggies, I was really happy to discover they are right up there in our fight against the ‘sag’. Why? These glorious veggies are full of vitamin E, another battle-ready  antioxidant that works as a synergistic 'fighting force' with vitamin C and A, protecting the skin from that free radical damage.
Best choices: Broccoli, bell peppers, asparagus, turnip greens

NUTS AND SEEDS

Into our 40’s, and especially as we transition through the menopause stage, hormonal aging brings with it an increase in ‘mirror shock’!  Wrinkles and dry, sagging skin creeps up on us as estrogen levels, that were once part of our collagen production line, start to wane. But wait, help is on the way! Nuts and seeds are armed with phytoestrogens - plant compounds that help replace estrogen levels, slowing down that aging process (thank goodness).
Best choices: Sunflower seeds, almonds, pumpkin seeds

BONE BROTH

As the current media darling of youthful skin and weight loss, you may have already heard of the proclaimed benefits of bone broth. According to Dr Kerryann Petrucci, New York Times best-selling author of 'The Bone Broth Diet', "When you eat bone broth, you’re really eating cooked collagen. This is a powerful way to restore collagen in your skin and make those wrinkles disappear. Sure, you could find a lot of products with "collagen" on the label, but dietary collagen is more potent — it mainlines collagen to your cells. Additionally, the gelatin derived from the collagen you get in bone broth heals your digestive tract which is a surefire way to prevent inflammation and aging skin."   Another devotee of bone broth is Julia March, New York City's 'skin-care wizard and well-known facialist.  "I highly recommend bone broth to everyone who wants clear and firm skin. It  contains minerals that nourish the skin cells, and they calm inflammation in the body—and consequently on the face as well.”

Making and consuming bone broth is also taking a nose-to-tail approach that honors the entire animal, reducing the waste by creating nourishing products from different cuts. So go ahead and cook up a big batch of bone broth to help repel the invasion of wrinkles, lines and sagging skin and bring back that youthful glow. Not sure how, I've created a simple and easy recipe that will hit the skin sweet spot. Get recipe >>

So next time you look in the mirror, remember that you have army of food outfitted to combat aging skin and you don't even have to petition parliament to deploy it. It's just steps away in your own kitchen. 

References
{1}: http://ajcn.nutrition.org/content/86/4/1225

What Is Cleaning Your Beautiful Face?

It’s a night-time ritual that has been played out on the silver screen time and time again.  A beautiful lady sits down at her boudoir table and proceeds to take off her make-up. Outside of Hollywood, it’s not as glamorous but the scene is still the same – the night-time face cleansing remains a staple routine of women today – we like to feel ‘clean’ and ready for bed, having wiped away the memories of the day. 

Although the ritual has stayed the same, facial cleansing products have evolved over generations; Perhaps you remember watching your grandmother layer on the the Ponds cold cream or your mother lather up the Pears soap – I only have to smell Pears soap to be instantly transported back to my youth.

Today there is a plethora of facial cleansers all proclaiming to make us look more beautiful. If you choose to buy your cleanser from the supermarket or pharmacy you may be paying for more than you bargained.  Ingredients coat or cover the skin, interfering with its own natural function and can contain artificial fragrances, artifical colours, parabens and other toxic chemicals that can contribute to system toxiciity, allergies, cellular level changes and have even been linked to cancer.   

Luckily, there are other options. You can side-step all the chemical muss and fuss and go straight to a natural brand.  One of my favourites brands is ‘Evan Healy’ whose name is behind the plant-based skin care range, free of synthetic and artificial ingredients. It costs around $33.00 and  one bottle last me around 6 months.  The brand also claims:

• Field to farm and fair trade practices,
• Certified organic ingredients,
• Vegan and not tested on animals,
• Free of GMO’s,  parabens and gluten
• Ingredients sourced from family-owned farms and women’s cooperatives. 

 Most impressive to me though is that it the brand received ‘Best Rated' by EWG Skin Deep – a database launched in 2004 by Environmental Working Group to create online safety profiles for cosmetic and personal care products.

I'm a big fan of their Rose Cleansing Milk which is for 'mature' skins (never thought I would be in that bracket but rather that, than the alternative). According to its description on the evanhealy website, Rose Cleansing Milk is:

• A wax free, plant based milk with the gentle cleansing action of natural soapbark.
• It contains regenerating plant oils and purifying white kaolin clay which leaves the skin feeling clean, relaxed and refreshed. 
• It is used for all skin conditions but especially skin with oily/dry areas (me!)

Why I like is that it has that lingering rose scent, and feels smooth and soft on my skin, with a very gentle cleansing action.  My skin does feel radiant and fresh after I use it at night. Honestly, I don't need it to do much more so I am keeping it in the night time routine until I discover the next best cleanser. Keep watching this space....  

Winter Skin: Make Yours Fabulous!

Winter can be a really challenging time for our skin.  The cold air and lack of moisture plays havoc with our skin cells, causing awkward breakouts, elephant-like rough patches and itching areas that push us to constant scratching.  It can be embarrassing and quick frankly, a problem we don't need or want! So what can we do to prevent these unpleasant skin situations from erupting and how can we outfit ourselves with the most fabulous winter skin? Here your BRIT BEET Winter skin first aid kit:  

1. Stay hydrated: All our cells need water to work efficiently and it is an essential component of healthy, glowing skin. A quick test to know if you are hydrated is checking the color of your urine: clear urine = hydrated; dark yellow urine = drink more!
2. Exfoliate:  If you haven't been a convert to exfoliating before, Winter is the time to break out the exfoliation scrub and get rid of dry, scaly patches that may have appeared thanks to Old Man Winter. How often should you exfoliate? Once a week is a good bench mark after which your skin will feel soft and smooth to the touch. 
3. Eat foods rich in Omega-3 fatty acids: Choose foods such as salmon (wild is best), sardines, scallops, ground flaxseeds, flaxseed oil and walnuts. Some of these foods also contain fats called ALA's which can help keep your skin function properly and also help reduce inflammatory responses in the skin which can lead to rashes and break-outs.
4. Choose organically grown fruits and vegetables: These are rich in antioxidant nutrients such as vitamin E and vitamin C, flavonoids (plant molecule) and carotenoids (plant pigments) which all play a crucial role in anti-inflammatory and immune support, helping our skin to look its best.
5. Consume drinks that are antioxidant rich: Green tea and cold-pressed juices help fight free radicals that can damage the cellular structures of the skin, accelerating our skin's aging process.
6. Allergens/Sensitivities: Be aware of foods that have caused a sensitivity or allergic reaction in the past as they can trigger unwanted skin conditions such as dermatitis and breakouts: Some of the most likely culprits are: wheat, corn, tomatoes, oranges, chocolate, cow's milk, shellfish, alcohol, vinegar, sulfites (red wine), peanuts and strawberries. BRIT BEET tip: Don't just avoid these foods in their whole state; make sure you are reading labels as many of these foods are common ingredients in packaged foods.
7. Exercise: 30 minutes every day!  This improves our circulation and brings fresh nutrients and oxygen to our skin cells for that lovely glow. 
8. Skin Hygiene: Cleanse your skin gently each night, allowing the cleanser to sit on the skin for a few minutes so it breaks down dirt and impurities, then wash it off with warm water or a clean face cloth. Follow with a toner to close up the pores and balanced the skin's pH. BRIT BEET tip: Look for natural toners that contain ingredients such as rosewater which hydrate and clarify our skin. You may want to avoid toners that contain alcohol which can dehydrate our skin and exacerbate those awkward dried patches brought on by Old Man Winter.   

If you follow these simple and effective steps, you can rock that fabulous Winter skin all season long and be your beautiful self, inside and out!   

Are You Dry Skin Brushing?

Following up on my blog, 'Winter Skin: How To Make Yours Fabulous', I want to share another AMAZING skin technique that you may become addicted to. It's called, 'Dry Skin Brushing'. I know it sounds a little 'out there' but stay with me... It's a traditional healing practice that has been used by skin and body lovers for decades because of its tremendous skin and whole body benefits.

Do you know that the skin is the largest organ of our body, playing a pivotal role in detoxification  and overall health? What if you discovered that 5 MINUTES A DAY of dry skin brushing could not only improve the look of your skin but the health of your WHOLE body! Here's why:

• Beauty Promoting: Dry skin brushing exfoliates the skin, removing dead skin cells that clog up our pores, making our skin look and feel dry, dull and lifeless - not what we want! Daily dry skin brushing helps to restore our skin to a new level of beauty, making it softer, smoother and almost glowing.
• Cellulite Removing: It can assist in breaking down and softening the hard fat deposits that accumulate beneath our skin - causing it to 'pucker' (I had you at cellulite, right!). 
• Immune-boosting: It can improve our lymph circulation - our body's personal 'garbage truck' that circulates around, picking up all the toxic waste for excretion through the bloodstream. The brushing action helps to 'unclog' our lymph, stimulate and strengthen our immune system and helps to fight off inflammation, infection and disease - it's like a mini superhero!
• Pimple Removing: Would you love to loose those unsightly spots or pimples that seem to mysteriously appear, making us want to hide our legs away even in the summer months? Dry skin brushing can be very effective in banishing those unwanted leg bumps so you will be flashing those fabulous gams at any opportunity.

Want to jump on these skin and body benefits right away? No need for an expensive visit to the spa, you can do it all in the comfort of your own bathroom! Read on: 

• Buy: For under $20, buy yourself a high quality natural bristle (not synthetic) dry skin brush with firm bristles. My brush has a long handle so I can reach my back and other hard-to reach places. You can buy them at any good health food stores or online (Amazon has a large range). 
• 5 Minutes: Find a time every day that works for you - I like to do it before I jump into the shower, then I can wash away the dead skin and impurities. 
• Brushing technique: Use quick, short upward brush strokes, always moving towards the heart which is most beneficial for blood and lymph circulation.
• Road Map: Start with the soles of your feet and work your way up the body; brush the front and back of your legs and buttocks then turn your hands over and brush your fingers, palms and then the back of each hand. Move up your arms, then over to your shoulders, neck, back (here's where the long handle helps) then to your chest (use soft pressure on your breasts). Finish with your stomach, using a clock-wise circular motion that gently stimulates your digestive tract. Avoid delicate areas (genitalia), the face or any areas which are irritated. 
• Pressure: You should use a firm pressure but not so hard that you end up with red, irritated skin! Your skin should look 'blushed' and feel invigorated. 
• BRUSH CARE: Like your tooth brush, don't share your dry skin brush. Wash it with warm water after use and hang it in an area where it can dry.

Let's not forget, our No.1 strategy for helping our bodies to detox is eating a healthy diet which centres around whole foods (preferably organic), supplying the vital nutrients our skin needs to flourish. Adding dry skin brushing on top... well, that just takes everything to a whole other level! So go on - take 5, and reap the amazing skin and body benefits.