For Beautiful Skin: Sleep and Nutrition Are Better Than Makeup

We all want that perfect skin, but do you think skincare products are enough?

Skin care begins from within your body. Your health is reflected on your skin, and a proper nutrition leads to a healthy skin. To maintain fresh skin, you have to keep in mind the following points:

Beauty Sleep

you should sleep 8 hours a day. Sleeping is one of the most successful and cheapest skin treatments. No skin creams and cosmetics, regardless of their types, can lead to the desired result if not supported by a calm and deep sleep. Sleep also helps relax muscles, reduce anxiety and reduce the secretion of stress hormones, thus maintaining healthy and fresh skin. During night cells regenerate more quickly than during the day and the body secretes the growth hormone, which helps restore and rebuild tissues. To get a calm and comfortable sleep, it is preferable not to eat heavy meals before bed and to stay away from drinks that contain caffeine, so that you can sleep early. Eggs, milk, nuts, wheat, meat, poultry, bananas, dried apricots, as well as foods rich in calcium and magnesium, help you get a deep sleep.

Healthy nutrition and the beauty of skin

• Drink 8 cups of water a day. Water helps in improving blood circulation and thus the access of nutrients to all parts of the body, as well as getting rid of toxins in the body and the skin, thus increasing skin freshness and also focus on drinking hot drinks such as anise, chamomile and green tea.
• Increase your intake of foods rich in fiber, such as vegetables and fruits. It is advisable to eat 40 grams of fiber daily.
• Increase your intake of foods rich in mineral elements, especially iron, copper and zinc.
• Reduce stimulant drinks that contain caffeine, such as tea and coffee, because they have a bad effect on the skin.
• Avoid fatty foods that contain a high proportion of fats, fried foods, and spicy foods.
• Avoid smoking because when smoking the body absorbs some smoke substances such as nicotine and others into the blood, and these substances narrow the end of the blood vessels of the body and reduce the percentage of nutrients that reach the skin cells, which makes them more prone to the appearance of wrinkles, lack of freshness and fatigue. Since smoking reduces the proportion of nutrients and oxygen that reaches the skin cells, including collagen, it increases collagen breakdown, as well as blackening of the lips and the increase in thickness and hardness of the outer layer of the skin, taking into account that every cigarette you smoke leads to a deficiency of 5 mg of vitamin C.
• Exercise to improve blood circulation and increase the nutrients that reach the cells of the body through the blood. Sports also gives you confidence in addition to that it purifies the mind and calms nerves and mood and helps you sleep calm. The best types of sports are walking, swimming and aerobic exercises.
• Avoid stress and psychological tension, because stress has a great effect on the skin and stimulates the body to produce androgens that lead to excitement of acne and pigmentation and increase sebum secretions.
• Focus on eating foods that help improve mood and calm nerves, such as lettuce and carrots. Rice also reduces emotions and causes a state of relaxation, chicken improves mood because it contains amino acids, and lemon, apple juice and berries, as well as chocolate that contain sugar, cocoa and caffeine, all of which resist depression. Sweet potatoes, rich in low-fat carbohydrates, are known for their ability to improve mood because they allow the brain to secrete the hormone serotonin, which helps to improve mood. Red beans are also rich in iron, which is important to fight depression, since iron carries oxygen in the blood, as well as spinach is rich in vitamin folic acid, which also helps to improve mood. We must not forget the need to eat more pepper, especially red pepper, which helps in the secretion of endorphins in the body, a substance that drives a feeling of happiness, as well as sesame that contains vitalanine, which is an anti-depressive substance.
• Focus on eating dried fruits such as apricots, peaches, plums and figs, as they help eliminate fatigue, stress and paleness of the skin, as well as coca fruit, a major source of magnesium that helps relieve fatigue, laziness, muscle tension and numbness of fingers, and also the aloe vera plant is important because it contains antibiotics that prevent the growth of germs that occurs when exposure to sunlight and burning of the skin. Don't forget chamomile and oatmeal help to smooth the skin.
• Focus on eating fish twice a week, as it is rich in omega-3 and helps maintain the freshness of the skin, as well as it contains an amino acid called taprosin and selenion, which work as a kind of anti-depression, and ground flaxseed helps give a fresh skin.
• Focus on eating foods rich in vitamins because the body needs to absorb vitamins from their main sources through healthy nutrition, as cosmetic products that contain vitamins gradually fade away and the most important vitamins responsible for improving the appearance of the skin are:
• Vitamin (A): as it is considered one of the vitamins of beauty. The most important sources of vitamin A are: carrots - orange - apricot - parsley - cabbage - spinach - liver - yolk Eggs - butter - yogurt and fish oil.
• Tretinoin: It is a vitamin A derivative that has a good effect in treating acne as well as reducing the effects on the skin as a result of too much exposure to the sun. It also increases the speed of division and reproduction of skin cells.
• Vitamin (E): Helps prevent cell damage by enzymes or external factors and helps to clear the skin and its many sources, the most important of which are: - legumes - olive oil - nuts - almonds - peanuts - spinach - wheat oil and soybean oil - fish - liver and eggs.
• Vitamin (C): One of the most powerful antioxidants and aids in the synthesis of collagen and some hormones. It helps reduce skin irritation after peeling the skin and relieves surface wrinkles. One of its most important sources is guava - orange - lemon - green pepper - tomatoes and cabbage.
• Vitamin (B2): Its deficiency makes the skin very oily and leads to the appearance of cracks at the corners of the mouth. It is found in yeast, milk, meat and peeled grains.
• Vitamin (B6): Deficiency increases the secretion of sebum in the skin and red pimples with a rash, dryness and redness around the mouth. It is found in bananas, wheat, chicken, eggs, liver, hazelnuts and yeast.
• Coenzyme Q10: It is a vitamin-like substance found in many skin care products, especially those that contain vitamins. It is found in mackerel, salmon, sardines, beef, peanuts and spinach.