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Culled from Military fitness
Yesterday I spoke with my friend Louise and found out that she just celebrated her 90th birthday by zip lining in South America! When she was 79 she realized that she felt old and didn’t like it so she decided to make some changes. By 80, she had taken up jogging again after a 40 year hiatus. At 85, she started a lecture series and wrote a book. It’s no surprise that everyone wants to know her secret to living such a long, youthful and energetic life. Our conversation got me thinking about the choices we make every day, both good and bad, and how the accumulation of those choices will dramatically affect us in the future. I know it feels lame for some to talk about prevention, but stick with me. You may learn a thing or two that will help you keep pace with Louise…that is, if you can catch her!
Alarm to Awareness
Since we’re having a conversation about summer sun, it’s important to know that every year, there are nearly one million skin cancers detected. While I’m not advocating that you shun the sun altogether, it is important to take the simple steps to protect yourself.
Now that you are properly prepped, there are some potent skin protecting nutrients that may hold the secret to heathy skin and skin cancer prevention. Let’s start by reviewing some familiar friends in the nutrition world:
Vitamin C — found in the dermis and epidermis layers of the skin. Too much exposure to UV rays diminishes the concentration of Vit C and it’s antioxidant protection leaving your skin and your organs more vulnerable to free radical damage. It is also essential for collagen production which is the foundation of our skin, cartilage, ligaments and blood vessels. A minimum recommendation is 75mg/d for women and 90 mg/d for men.
Zinc — an essential trace mineral, mostly found in our muscles and bones but also found in skin tissue, it helps to stabilize skin cell membranes and protects against something called reactive oxygen species (ROS) which can damage our DNA. Zinc also protects the skin from bacterial toxins. The reason you often find Zinc in sunscreens is due to its ability to absorb well and reflects UV rays. Women need 8mg and men need 11mg per day. Pumpkin seeds, cashews and cacao beans are all good plant sources while oysters, beef, crab and lobster are good protein sources.
Nice Reflection
Your skin, nails, hair and eyes are an outward reflection of inner health and vitality. Eating a clean diet, relatively free of junk, processed foods and chemicals, reflect in your skin by its pallor, suppleness and elasticity. You can also gain a double benefit from internal nutrients that can be used externally as well. Here are my two favorite topical treatments that may be the two best kept secrets to superior skin health:
Pycnogenol® — a naturally occurring super-antioxidant found most concentrated in the bark of French maritime pine trees. According to the National Institutes for Health (NIH) in studies of cell cultures, it has been shown to inhibit damage caused by UV radiation. It also acts as a very effective anti-inflammatory. If you supplement with pycnogenol, I highly recommend a balanced, comprehensive source like Reliv Now® with LunaRich® and Glucaffect® with LunaRich. (See below for more product info).
Topically, Pycnogenol provides excellent skin soothing and protective benefits like:
- Boosting collagen renewal
- Improving skin elasticity
- Reducing wrinkles
- Promoting healing
- Improving acne
- Preventing UV damage
It’s anti-inflammatory properties help calm skin and it has been clinically shown to reduce sun damage-induced hyper-pigmentation — darkening or freckling of the skin caused by excess melanin. I use Reliv’s r-collection which contains a host of natural skin-loving nutrients in formulas that absorb effectively unlike most skin care products on the market today that remain on the surface of the skin.
Retinoids — compounds in the Vitamin A family that work to regulate skin cell function and growth. Within your dermis and epidermis, there are proteins and receptors that are extremely responsive to retinoids. Too much sun exposure destroys Vitamin A so replenishing it both internally and externally is key to cellular health. Topically, retinoids have been found to unclog pores which can be helpful in acne treatment and prevention. Additional benefits include:
- Minimizing the appearance of fine lines and wrinkles
- Improving cellular replacement rate of the skin
- Reducing dry skin and acne
Good food sources include sweet potatoes, raw carrots, spinach, broccoli, cod liver oil, eggs and other dairy products.
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