In addition to humectants to promote skin hydration, other topical ingredients to consider in skin care include vitamin C, natural vitamin E (d-alpha tocopherol), CoQ10, Pycogenol and astaxanthin. These are all potent anti-oxidants which fight damaging free radicals that cause premature skin aging.

Topical vitamin C is the most effective ingredient for preventing the signs of aging and maximizing skin health by boosting antioxidant protection. Topical vitamin C can stimulate older skin cells to produce collagen at the same rate as younger cells which improve skin’s firmness and strength. However, topical vitamin C tends to be very unstable. Look for Ascorbyl Palmitate, the most stable, lipophilic form of Vitamin C.

Vitamin E provides excellent anti-oxidant benefits and protects the skin from the free-radical damage that can lead to premature aging, fine lines and wrinkles. Look for an unscented moisturizer with vitamin E or simply break open a 400-IU vitamin E capsule and use it on the delicate area around your eyes.

CoQ10 is a naturally occurring enzyme found in every living cell in the body. It plays an important role in skin rejuvenation. CoQ10 levels diminish as we age and this accelerates the aging process of the skin. By boosting levels of this important enzyme within our skin, topical applications of CoQ10 have been shown to reduce signs of aging.

Anti-oxidant topical oils are excellent for moisturizing the skin and include cranberry seed, grape seed, and olive oil. In addition, natural emollients such as almond, borage, and jojoba oil give skin a healthy sheen without clogging the pores.

Foods & Supplements

You can also achieve smooth and supple skin by eating the right foods.

Vitamin C helps skin build and maintain collagen. A daily dose of 500 mg to 3,000 mg is recommended. Natural food choices for vitamin C include all berries and citrus.

Copper works with vitamin C to produce collagen which slows the skin’s aging process while increasing the ability to retain moisture. Foods high in copper include seafood, soy products, chocolate, carob, tea and mushrooms.

Did you know that vitamin A is one of the best nutrients to fight wrinkles? Foods high in vitamin A include fish liver oils, cantaloupe, carrots, sweet potatoes, green leafy vegetables, peaches, papaya, apricots and mango.

Magnesium is an important hydrating nutrient for the skin. Excellent food sources include meat, seafood, dairy products, bananas and tofu. You can safely take 400 to 800 mg of a magnesium supplement daily.

CoQ10 provides energy for new cells and neutralizes free radicals. Supplement with 50-60 mg daily taken with food.

Vitamin E prevents free-radical damage to cell membranes. Take 400 IU daily. Natural sources include grains, legumes and nuts.

EFA’s such as flaxseed and evening primrose oil help to keep skin moist and smooth. The most beneficial EFA’s are alpha linolenic acid (ALA) from flaxseed, gamma linolenic acid (GLA) from borage oil and docosahexaenoic acid (DHA) from fish oils. Food sources of both EPA and DHA include salmon, tuna, trout and herring.

Lastly, drink plenty of pure filtered water – at least eight glasses a day. When you are hydrated, your skin stays hydrated as well. Additionally, water allows the body to flush toxins which discourages the formation of wrinkles.

When it comes to beauty products, we can get so bombarded with beautiful advertising that it becomes challenging to decipher which ingredients our skin really needs to look and stay healthy. Fighting wrinkles and aging skin doesn’t need to be difficult. Let’s cut through the hype and cover everything you need to know from anti-aging foods and supplements to key ingredients to look for in natural moisturizers.

Key Ingredients

Dry skin was once thought to be caused by lack of oil, but experts now agree that dry skin is from water loss from the skin’s outer layers. Extreme sun exposure and wind, indoor heating, the aging process and diet all affect the skin’s moisture level. A moisturizer keeps skin hydrated by adding water or by trapping the water that’s already there.

The key to choosing a good moisturizer is to look for natural humectants (a water-binding substance that attracts and retains water) including aloe vera, calendula and red sea algae. These ingredients will help your skin to retain moisture.

Provitamin B5 is commonly  in personal care products as dexpanthenol, d-panthenol or dl-panthenol and is most noted for its ability to function as a humectant. As a humectant, provitamin B5 reduces the amount of water lost through the skin. By applying a provitamin B5 formulation to the skin, you will not only increase its hydration but improve its softness and elasticity, making provitamin B5 ideal for the treatment of dry, scaly or rough skin.

Hyaluronic acid is often referred to as ‘nature’s moisture magnet,’ and is another  popular humectant in skin products. It can hold 1000 times its own weight in water and has an amazing ability to bind moisture to tissue to soften, smooth, tone and rehydrate the skin. Our bodies actually produce hyaluronic acid, but its production decreases with age. By age 50, we make less than half the hyaluronic acid we did as babies and this leads to loss of skin tone and elasticity due to the depleted moisture content. Hyaluronic acid is applied topically and with continued use, fine lines will flatten and deeper wrinkles become less noticeable.

Moisturizing creams that contain green and white tea help to retain moisture, increase skin tightness and decrease fine lines. These effects are due to the polyphenols, found in green and white tea, which have an anti-inflammatory and anti-oxidant effect on the skin.

Part 2 will review topical anti-oxidants and foods and supplements that moisturize from the inside-out.

Certain polyunsaturated fats are considered essential in our diet because they cannot be manufactured in the human body. These essential fatty acids (EFAs) include omega-3 and omega-6 fats and they regulate the function of every cell in the body, including the heart, arteries and nerves. EFA-rich oils and supplements are an important part of a healthy diet.

Omega-3 fats are long chain fatty acids and are found in fish, flaxseed, oils and supplements. Research shows that omega-3 fats lower most of the major cardiovascular risk factors, including high blood pressure, sticky platelets in the blood that form clots in the arteries and high triglycerides which are linked to both heart disease and insulin resistance. Omega-3 fats help the heart beat in a regular rhythm while preventing leakage and swelling of the blood vessels. Additional studies suggest that omega-3 fats may play a beneficial role in preventing certain types of cancer.

The body converts omega-3 fats into docosahexaenoic acid (DHA) which is the primary building block of the central nervous system and every cell in the body. During the first trimester of pregnancy the brain doubles in size and the fetal eyes begin to develop which can deplete the mother’s personal store of DHA. Nursing mothers pass DHA on to their infants via breast milk and personal stores are further depleted without proper supplementation. The drain of DHA reserves is considered a contributing factor in post-partum depression. A growing body of research suggests omega-3 deficiency is a factor in other forms of depression, learning disorders, Alzheimer’s and other neurological problems.

The best sources for omega-3 fats include flaxseed, hemp, walnuts, pumpkin, green plants and fish. Select wild-caught cold water species or supplements from high-grade fish and algae sources to limit exposure to mercury and other toxins. It is recommended to take 2g daily of omega-3 fats for cardiovascular benefits.

Omega-6 fats are also essential and should not be neglected. The body converts omega-6 fats into prostaglandins which are hormone-like substances vital in controlling the circulatory system, heart function, healthy skin and immune function. Prostaglandins can become deficient or unbalanced in the body and can increase the risk for heart disease, asthma, arthritis, infertility, migraines and other inflammatory conditions. Omega-6 fats should come from sources not damaged in processing. Healthy sources include herbs like borage, black currant and evening primrose oil, nuts and seeds.

It is recommended to get twice as much omega-3 as omega-6 fatty acids in our diets. Fish has a good ratio as do sesame and sunflower oils found in glass bottles. Keep in mind that both omega-3 and omega-6 fatty acids are easily contaminated by toxins. Therefore, only organic should be used and plastic packaging should be avoided. The oil swells plastics which increases the leaching of stabilizers from the plastics. Any damage to fatty acids during processing or contaminants may have detrimental effects on cardiovascular health.

Eating healthier doesn’t need to be confusing or complicated. Follow these 10 simple incremental steps toward implementing a personal nutritional plan and you will achieve positive effects on your life and waistline over many decades.

1. Add lots of variety to what you eat:  Seek out more fruits, vegetables, seeds, nuts, bio-active yogurts, beans and lentils. By eating a greater variety of foods, you will naturally reduce the intake and impact of items that are not nutritionally beneficial.
2. Specifically look at labels for items such as hydrogenated oils. These ingredients contribute to artery clogging trans-fat.  Avoid foods that are loaded with saturated fats.  Seek out foods that have beneficial fats (monounsaturated and polyunsaturated). Some examples include extra-virgin olive oil, sunflower oil, avocados, walnuts, peanuts, flax seed, and cold- water fish.
3. Reduce intake of foods that have large quantities of sugar and salt. These are cheap ingredients that are used by food companies to add weight and provide taste in lieu of utilizing more expensive, nutritious ingredients.
4. Avoid preservatives and additives such as bisulfites, sulfites, nitrates, nitrites, sorbates, benzoates.
5. Eliminate the frequent consumption of sugary soft drinks and diet soft drinks with artificial sweeteners. Too much sugar leads to obesity.  It also increases the risk of type 2 diabetes, causes heart disease and increases the risk of stroke.
6. Reduce the quantity of meat/poultry consumed by reducing portion size and by eating several meat-less meals every week.
7. Use your eyes to pick out fruits and vegetables in vivid colors. Examples include wild blueberries, red peppers, sweet potatoes, tomatoes, carrots, spinach and kale.
8. Use ingredients such as garlic, leek, onions, oregano, turmeric, cayenne and molasses to liven up flavors. Introduce organically grown foods at your own pace and in harmony with your budget.
9. When seeking out fast food, choose the healthier items that are beginning to show up on the menu and skip the “combo” specials.
10. The finest beverage is pure, clean water.  Fruit juice, without added sugar, in moderation is fine and soy beverages without added sweeteners are a good source of protein.  Enjoy that cup of coffee without the donut, and remember, a glass of red-wine or a mug of draft beer from time to time can only add to life’s enjoyment.

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