Beauty tip #3

If you are already consuming a healthy, balanced diet, you won't be surprised by the fact that what we eat plays a pivotal role in how our skin looks and functions. If you've been taking steps to eat a healthier diet full of antioxidants from sources such as fruits and vegetables, essential fatty acids found in fish, and non- or low-fat sources of protein, then you've likely seen positive changes in your skin by now.

The pervasive myth that drinking lots of water will help your skin is a fallacy that wastes your time (unless you enjoy spending lots of time going to the bathroom). Rather, eating the right foods can lead to healthier skin cell production, reduced dry skin, a more radiant complexion, fewer breakouts, less wrinkles, and greater skin resiliency so you look younger, longer.

Chronic Inflammation Sabotages Your Looks!

It's a fact: Chronic inflammation from numerous sources prematurely ages the skin. Inflammation occurs inside and outside the body. Many of the foods we eat on a routine basis generate a steady buildup of inflammation in the body. Over time and coupled with unhealthy lifestyle choices (think smoking and tanning), the body becomes less able to handle the constant inflammatory assaults, causing immune system malfunctions that lead to chronic illness and diseases which could have been avoided with a change in diet.

To some extent this is true for the skin as well. And the good news is that it's not too late to begin reducing inflammation and repairing some of the damage right now. In essence, consuming an anti-inflammatory diet is one of the more beautiful things you can do for yourself and your skin.

Pro-Inflammatory Foods to Avoid

The foods on the list below are among the worst for inciting inflammation within the body. Seek to reduce your intake or avoid them completely and soon you'll see the rewards in the mirror:

Sugar, especially refined sugars such as high fructose corn syrup
Trans-fats (any oil listed as "partially hydrogenated" qualifies), which includes margarine and most shortenings
Processed or cured meats (the nitrites and nitrates are an acute source of inflammation)
Red meat (if you won't give up beef, at least choose the leanest cuts and avoid grilling, which creates carcinogenic substances)
Highly processed foods, which includes most of the menu at fast-food restaurants
White flour (a source of simple carbohydrates and present in most baked goods)
Desserts such as cakes, pastries, and yes, even that muffin you think is a healthy choice for breakfast

What to Eat to Look Better (and Feel Healthier)

I get seduced by potato chips and chocolate cake as much as the next person, but by keeping in mind what is really important I can pay attention to a vast array of healthy foods that work to reduce inflammation. And these foods are far from flavorless or boring! Quite the contrary, you may find that eating these foods coupled with antioxidant-rich spices to be a culinary adventure for your taste buds! The next time you're jotting down your grocery list, be sure to add these anti-inflammatory, appearance-boosting foods:

Coffee (believe it or not, coffee is a tremendous source of antioxidants) and green tea
Deeply-colored berries (blueberries, blackberries, raspberries)
Deeply-colored vegetables, especially leafy greens and cruciferous vegetables such as red cabbage
Red, green, yellow, and orange bell peppers (plus all types of hot peppers)
Salmon and other cold water, oily fish (a bountiful source of omega-3 fatty acids; choose wild caught rather than farm-raised)
Walnuts (most nuts have health benefits, but they're calorie dense, so be mindful of portion control)
Olive oil (also recommended: grape seed, walnut, rice bran, and canola oils)
Whole grains (the fiber boost reduces inflammation)
Spices such as ginger, turmeric, cardamom, curry, cumin, garlic, oregano, basil, and tamarind
Flax or pumpkin seeds
Yogurt (preferably plain or those with reduced sugar)

Healthy Eating + Smart Skin Care = Beautiful You

Now that you're aware of which foods can improve your appearance, it's important to pair a healthy diet with a healthy skin-care routine. The products you use to cleanse, exfoliate, moisturize, and protect your skin should contain ingredients that support skin's normal functioning while reducing inflammation. Look for products I've rated highly because these contain essential ingredients for skin such as antioxidants, soothing agents, and ingredients that help rebuild and sustain skin's healthy barrier function. And of course, be sure your daily routine includes sun protection because unprotected sun exposure is one of the most insidious forms of chronic inflammation you're likely to encounter.

(Sources for the information above: Toxicology and Applied Pharmacology, December 2009, pages 303–310; Journal of Medicinal Food, December 2009, pages 1,213–1,220; Journal of Nephrology, November­-December 2009, pages 149–158; Journal of Toxicology and Environmental Health, Volume 72, 2009, pages 1,474–1,483; Journal of Investigative Dermatology Symposium Proceedings, 2008, pages 15–19; Lipids in Health and Disease, October 2008, page 36; Nutrition and Cancer, February 2008, pages 155–163; The Journal of Nutrition, September 2007, pages 2098–2105; American Journal of Clinical Nutrition, January 2007, pages 314S–317S; La Clinica Terapeutica, May-June 2005, pages 115–123