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Skin Rejuvenation Program
Dehydration is a separate contributing cause to skin aging and wrinkling. Dehydration has an immediate impact on health of all cells, but shows most obviously in the skin, because the body views this area as least important to survival. The first area of the body that will show the effects of dehydration and improper fat intake is the skin. Increasing water intake and replacing bad fats with omega-3 and omega-9 will cause rapid improvement in skin health and appearance.
Wrinkles form when skin loses elasticity, resulting in “loose skin”, wrinkles, sagging, drooping, etc. What prevents skin from remaining supple and smooth? Skin aging is thought to be the result of accumulated damage of three types:
1. Oxidation—caused by the sun, externally; smoke, etc. internally
2. Inflammation—caused by bad fats in the diet, UV-A rays
3. Glycation—caused by sugar binding to proteins in a process called glycation, similar to tanning leather; skin becomes stiffer as more molecules link together
The Gold Plan to Promote Smooth Supple Skin
Drink pure water throughout the day. Distilled or filtered are preferable.
Eliminate sugar, white flour, and all partially hydrogenated oils from your diet.
Sweat every day; this is the way your entire body detoxifies. Exercise and sauna are both acceptable, but both must be coupled with steady water intake to avoid dehydration.
Include a source of good fat at every meal. Flax oil, fish and fish oil, nuts and seeds, avocado, natural peanut butter and egg yolk are examples.
Take antioxidants to combat free radical damage—at least C, E, and beta-carotene.
Use additional targeted compounds to heal pre-existing damage.
Basic Vitamins and Minerals
If your multiple vitamin does not contain these in sufficient quantity, then add single ingredient supplements in order to achieve desired levels:
• Vitamin A and beta-carotene: One of the most important for the health of the skin. Aim for 10-25,000IU of Vitamin A daily (pre-formed A is usually listed as retinyl palmitate) and 25,000IU of beta-carotene. Do not exceed 25,000units of A daily; there is no toxicity or upper limit to beta-carotene dosing.
• Vitamin C, grape seed, pycnogenol—all of these are crucial for the integrity of the skin and to keep blood vessels elastic and intact. A deficiency in vitamin C often results in broken blood vessels and easy bruising. In this case, add C with bioflavonoids as well as 50mg or more each of pycnogenol and grape seed extract. Increase intake of all three if you are exposed to cigarette smoke. Take 2,000 to 10,000mg total vitamin C per day, preferably buffered and time-released.
• Vitamin E—this vitamin may directly prevent wrinkling. Its’ most important function is to protect lipids such as cell membranes from damage. This helps prevent damage due to free radicals which can result in premature skin aging. Use natural vitamin E, preferably D-alpha tocopherol with mixed tocopherols. Begin with 400IU and increase to 1000IU depending on age and lifestyle.
• Selenium—this mineral acts synergistically with vitamin E to prevent oxidation. Use 200-400mcg of selenomethionine with vitamin E and other antioxidants.
• Zinc—this mineral is necessary for all normal tissue growth and repair. It is needed to heal wounds, prevent infection, and generally strengthen the immune system. Zinc is also needed to build muscle and connective tissue, which are the primary means of preventing skin sagging.
• Biotin—long known as a vitamin for skin and nails, high-dose biotin also lowers blood sugar. Combined with chromium it helps prevent glycation, the process by which sugar binds to and damages proteins in the body, making them stiff. Take 5,000mcg (5mg) of biotin twice per day with 200mcg chromium and any other compounds you have been instructed to use for blood sugar control.
Essential Fatty Acids
Healthy firm skin requires that good fats be present and not subject to excessive damage. This means that you must follow the two part strategy of changing the fats in your diet and also avoiding damage from sunlight, smoke, processed fats, and sugars.
• Omega-3 fatty acids (ALA—EPA—DHA)—Found in fish and flax oil these are the ultimate good fats. They are used by the body to create fluid cell membranes resulting in supple skin. Incidentally, omega-3s have been shown to decrease weight and body fat directly (especially in the abdominal region), lower triglyceride levels and blood pressure, modulate hormone and inflammation levels, and combat insulin resistance. Omega-3s support every single health improvement targeted by diet and exercise; better skin quality is the inevitable result.
• The catch is that omega-3 fatty acids are not stable at room temperature and so food manufacturers have largely removed them from our “convenient” food supply. Remedying a long-term shortage of omega-3s requires levels above that eventually needed for maintenance. It is therefore necessary to include supplemental as well as dietary sources.
• Include a source of omega-3s with every meal for optimal fat loss. The two major dietary sources are cold-water fish and high omega-3 eggs (from chickens fed fish meal). At meals without one of these, use either flax oil or fish oil.
• Omega-6 derivative GLA—this is a supplement that is generally used to support healing during treatment for a skin condition. It is used when acne, psoriasis, rash, etc. are present. In general supplement with GLA sparingly; 300mg should be sufficient unless a skin problem is being addressed. Always take GLA with food.
• Omega-9 rich oils (olive, high oleic sunflower, high oleic canola, macadamia)—these oils should be used in place of sources of excessive omega-6, saturated and trans fats such as corn oil, cooking sprays and fake butter products, etc. At least two tablespoons per day of extra virgin olive oil or macadamia oil will improve the texture of the skin in one month, especially if a low-fat diet has been followed.
• Egg yolk for lecithin or 2 TBSP of soy lecithin granules daily—lecithin is a special type of lipid that helps keep other fats fluid in the body. It is found in egg yolks and lecithin, and both sources have numerous health benefits. If you do not eat an egg yolk on a given day include lecithin in a protein drink or smoothie.
Amino Acids, Herbs, etc.
This category includes a variety of compounds that promote healing and rejuvenation of the skin, so they should be strongly considered by anyone with existing damage or advanced skin aging.
• MSM—a source of sulfur that is especially useful for reducing the reactivity of the skin to foreign substances. It is necessary for healing and proper immune response, helps reduce allergies and asthma symptoms, and reduces inflammation. Take in equal amounts as vitamin C, 2,000-10,000mg daily in divided doses. MSM can also be applied topically to rash, sunburn, etc.
• L-cysteine and N-acetyl-cysteine—both amino acids (NAC is more stable and effective; l-cysteine is found in egg yolks) help detoxify the liver. This is crucial as any back-up in the liver quickly has a dramatic negative effect on the skin. Take 5-600mg NAC 1-3 times per day with vitamin C, especially before and after exercise. This combination also helps reduce the general negative effects of alcohol, so it can be used before and after consuming alcohol to protect the liver.
• Hyaluronic acid internally and externally—hyaluronic acid in creams is appearing in cosmetic because like glucosamine it is a component of connective tissue and should help keep skin firmer and prevent sagging. Internally it is generally thought of as helping with joint, but 100mg per day is a good preventative measure against premature looseness of the skin.
• Retin-A topically (RX or internet pharmacy)—discuss with a physician especially if you have had sun damage. ©2005 by Brian Petty
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