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How to shine from the inside out

True beauty comes from within. That’s long been said, and now it’s been proven by science: keeping the skin healthy and minimising the outward signs of skin ageing goes beyond regular care rituals and quality skin products. Beautiful skin really does come from within – through a balanced diet and a life that’s as stress-free as possible. Following these simple tips can give you healthy, pure, and radiant skin.

What helps make the skin pure and beautiful? The skin is by turns a protective shield, a water and temperature regulator, and a sensory perceiver. And in order for your skin to fulfil its various functions, it needs valuable nutrients. Some of these nutrients protect the skin from UV rays or from drying out, while others protect it from harmful molecules – free radicals. Vitamins, high-quality fats, antioxidants and even water can all act as veritable beauty boosters from within. With a little prior knowledge about the right dietary elements, your skin can get everything it needs to shine both inside and out: a natural anti-ageing treatment which also tastes great!

Essential fatty acids for skincare? The main task of essential fatty acids is to carry important nutrients to the cells, and get rid of toxins, thus keeping the cell membranes stable and healthy. Omega-3 fatty acids in particular are effective against skin inflammations. These are found in linseed oil, salmon, chia seeds, and spinach, among others.

Protein: not only important for athletes. Measuring up to two square metres and weighing up to 10 kg, the skin is actually the human body’s largest organ. From the age of around 30 onwards, the skin starts to lose its suppleness and elasticity. However, to maintain this as much as possible, protein is of utmost importance: to a great extent, our skin is made of the stuff. However, this can’t be absorbed directly via the skin, but rather has to be supplied from within. High-grade proteins can be found in fish, eggs, poultry, and low-fat dairy products.

Antioxidants against cell damage. Potentially harmful molecules in the body - free radicals - can damage cell membranes. That can lead not only to premature skin ageing but is also one of the causes of cancer. Antioxidants like those found in goji berries, blueberries, artichokes or pecan nuts help the body get rid of toxins and cells which are no longer required. In this way, antioxidants play an important role in regenerating and detoxifying the skin. Red fruits and veg are particularly suitable for this, as they contain lycopene (an antioxidative substance), protect the skin from sun damage, and are also collagen boosters. Collagen in the skin is a structural protein that makes up about 80% of the connective tissue, and has a skin-tightening effect which can reduce the appearance of wrinkles.

Vitamin C for a healthy immune system, naturally. Far from only preventing colds, vitamin C is also very good for your skin. Even eating a medium-sized orange can give you over 100% of your recommended daily dose of vitamin C. It’s effective against reddened skin and cell damage, while also supporting the development of connective tissue. What’s more, vitamin C helps bind amino acids such as proline, from which the body produces hydroxyproline – an important component of collagen and elastin. In this way, what we eat is also indirectly related to collagen production and hence skin elasticity and tightening. Peppers, cabbage, broccoli or berries are all good providers of vitamin C, and should all feature heavily on your menu.

Vitamins E and B1 for beautiful healthy skin. By virtue of foods such as almonds, broccoli, olives, nuts, seeds, or full-grain products, the skin is made stronger both inside and out. Vitamin E supports the entire skin tissue, protects cell membranes and helps prevent UV damage. This vitamin can also help conceal skin spots and scars. Vitamin B1, meanwhile, has a positive effect on all the connective tissue. Oat flakes can be a particularly effective anti-ageing food, containing as they do vitamin B1, selenium, manganese, iron, and the amino acid L-Arginine. The blood supply to the skin is improved, cell regeneration is accelerated, and collagen production operates at full blast.

Water: elixir of life. Water is absolutely essential for all life, but also has an important role to play in skincare, with a plentiful supply of fluids ensuring firm skin. If the skin is too dry, this can mean the cells are simply not getting enough liquid, and the complex metabolic and excretory processes slow down. Water also helps the skin get rid of any unwanted toxins. Sugar-free teas can contribute to getting your recommended daily water intake of around 2 litres a day, with green tea having the added benefit of containing vitamin B2, antioxidants, and anti-inflammatory compounds which protect cell membranes.

Lasting beautiful skin from within

In order to regenerate the skin for the long-term, a healthy diet - with carefully-chosen skin-friendly ingredients – is imperative. Regular exercise and fresh air can also give the skin a new energy boost. Customized treatment programmes, massages, and natural skincare perfectly complement all this on the way to healthy, radiant skin. The Holistic Beauty Retreat at Hotel Post Bezau by Susanne Kaufmann is all about attaining beauty from within, combining top-level knowledge from nutrition, exercise, sleep, and treatments into a comprehensive programme with long-lasting effects.

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