Skin health, at any age, is a reflection of general health. In particular it is a reflection of digestive health.

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2 Introduction Skin health, at any age, is a reflection of general health. In particular it is a reflection of digestive health. This series of books, is about how outer skin health is a reflection of inner health. As a qualified Nutritionist I will discuss some healthy skin facts and share with you some tips for optimising skin health. We all would like to look our best. As we get older we sometimes find our skin doesn t look and feel as it used to do. I am in my mid-fifties. Apparently I don t look like I am as old as I am chronologically. I attribute my youthful looks to good nutrition and healthy lifestyle. I believe anyone who follows these simple guidelines can improve their skin health, have younger-looking skin, fewer fine lines and wrinkles, greater firmness and smoother more glowing skin. Learn how your choices can help you to achieve optimal skin health. Why and How Does Skin Age? Ageing is an inevitable fact. Yet through all of history there has been fascination with the concept of halting ageing. There is no elixir of life or fountain of youth that can halt ageing. That is fact. But it is also fact that there are ways to make our bodies more resistant to the cellular changes normally associated with ageing. Many of these ways are simple and achievable. In this book I discuss 5 important and fundamental steps to natural healthier skin. Is She Really 55? : 5 Natural Ways to Healthy, Glowing, Younger Looking Skin ~ 2 ~

3 THE FIRST STEP: Ensure Adequate Hydration Probably the most important consideration for healthy youthful skin is to ensure adequate hydration. The skin is 70% water. If adequate hydration is not maintained then skin cells will be dehydrated and shrivelled. Skin cells which are adequately hydrated are best able to perform the functions for which they are required. Functions of the skin, amongst other things, include: Heat regulation you sweat when you get too hot, get goose bumps when too cold Protection physical barrier protecting internal organs Absorption you absorb some substances through the skin (e.g. magnesium, aromatherapy oils, and 2 well known examples would be nicotine and HRT patches) Excretion the skin is an important detoxification organs. Waste is eliminated via sweat and skin oils. Vitamin D synthesis this important fat soluble vitamin is formed via sunlight exposure to skin. Vitamin D is important for bone health and immunity Immune role certain types of skin cell are important for defending skin from foreign invaders. Harmful bacteria can be removed in conjunction with normal processes of skin renewal by specific types of skin cells. Skin cell hydration status may have impact on all these roles. If you feel thirsty then you are already dehydrated. Signs and symptoms of dehydration include: Dry or inflamed skin Headaches Fatigue Dark coloured urine Dry mouth Dizziness High or low blood pressure Most adults should be aiming to drink 8 x 200ml glasses of water daily (1.5-2 litres daily). Unsweetened herbal or fruit teas can be included. Caffeine and alcohol cause dehydration. As we age skin hydration can become compromised so it is extra important to ensure this first step of adequate hydration. Drinking adequate water may help to keep skin cells plump so they can function at their best. Is She Really 55? : 5 Natural Ways to Healthy, Glowing, Younger Looking Skin ~ 3 ~

4 TIP: for every coffee or alcoholic drink, have also a glass of water REMEMBER: If you feel thirsty you are already dehydrated. THE SECOND STEP: Ensure Good Elimination Detoxification (the process of removing toxic substances from the body) is something our bodies need to do every day. We have several detoxification channels: liver, colon, kidney, blood, lungs, lymph and skin. It is essential to ensure good elimination through all channels of elimination. Constipation (defined as difficulty in emptying the bowels usually associated with hardened faeces), is a sign of poor elimination through the colon. Toxins which are not eliminated through their normal route of regular bowel movements may be eliminated through other channels. This may result in increased detoxification demand on the skin as a route for elimination with negative effect on skin quality/health. Ideally we should have a bowel movement (BM) for every meal eaten. For those who eat 3 meals a day that would be 3 BMs daily many don t achieve one BM daily. The stool should be well formed and ideally as shown in numbers 3 or 4 on the Bristol Stool Chart. Little or no toilet paper should be needed. Stools should neither sink nor float and there should not be undigested food visible in the stool. Adequate water intake is important also for good elimination. When there is inadequate hydration the stool can be more difficult to eliminate effectively, causing constipation. A number of other dietary factors may contribute to healthy elimination. In particular ensuring a good amount of fibre in the diet is proven to benefit. Replacing processed grains with whole grains and eating plenty of fresh vegetables and fruit for their fibre content may benefit. Stools are largely composed of bacteria. Gut bacteria are responsible for many beneficial gut and immune functions. Adding fermented foods (plain live yoghurt, sauerkraut) may help to promote beneficial gut bacteria. Ensuring good elimination through adequate hydration, fibre consumption and balanced gut bacteria may help to you to eliminate toxins by their appropriate detoxification route and not through the skin TIP: make vegetable smoothies with whole vegetables so you include the fibre. REMEMBER: You should be aiming for a bowel movement for every meal consumed. Is She Really 55? : 5 Natural Ways to Healthy, Glowing, Younger Looking Skin ~ 4 ~

5 THE THIRD STEP: Ensure Balanced Blood Sugar Level Sugar consumption (in all forms) has huge impact on skin health. There are a number of reasons for this. Firstly, sugar causes reduced effectiveness of collagen and elastin. Collagen is the main structural protein in extracellular spaces in connective tissues (like the skin) in human bodies. Elastin is protein in connective tissue which allows tissues to resume their shape after stretching or contracting aiding skin, for example, to return to its original position after it has been pinched or poked. If collagen and elastin are compromised the skin loses elasticity and plumping qualities, becomes less firm and more likely to develop deep wrinkles. Secondly, whatever your age, sugar causes cross linking with proteins and the production of AGEs (advanced glycation end products). Collagen is one of the strongest proteins. If there is excess sugar in the body this can link with proteins (such as collagen) and produce new sugar proteins called AGEs. This cross linking of sugar with proteins and collagen promotes rigid structures and thus deep wrinkles. The more sugar in your diet, the more AGEs you produce. Thirdly, blood sugar (BS) imbalance sets up inflammation in the body. High blood sugar results in insulin release and the roller coaster of blood sugar of imbalance. High amounts of insulin cause the production of certain growth factors that stimulate sebum production, contribute to hormone imbalances and contribute to acne. Imbalanced blood sugar associates with stress. The relationship works both ways; stress can cause BS imbalance and BS imbalance contributes to stress. Ideally blood sugar should be on a gentle curve, rising slightly with healthy low GL foods to sustain us and falling gently as insulin stimulated by the blood sugar rise takes the sugar into cells to be burned for energy to fuel the cells. Consumption of high sugar foods and stimulants (like coffee) causes, instead, a sharp rise and therefore also a sharp fall in blood sugar. This results in cravings and perpetuates the unbalanced blood sugar see-saw. Unbalanced blood sugar is a stressor on the body and has widespread negative effect on the body contributing to mood swings, diabetes and obesity as well as triggering the production of AGEs which negatively affects all tissues of the body including skin. Unbalanced blood sugar control may be caused by excess sugar consumption. This negatively impacts the skin in many ways including by production of cross-linked proteins called AGEs which promote rigid structures and result in deep wrinkles on the skin. Is She Really 55? : 5 Natural Ways to Healthy, Glowing, Younger Looking Skin ~ 5 ~

6 TIP: habits can be broken in as little as 2 weeks. Begin your new less or no sugar habit today. It is possibly the single best way to age healthily. REMEMBER: Sugar is the skin s worst enemy. THE FOURTH STEP: Determine If You Have Any Food Intolerances Which Might Be Causing Intestinal Permeability Eliminate These Foods The food we eat requires to be broken down properly in order for the nutrients within the food to be absorbed by the body. Absorption of nutrients is affected by many factors. Food breakdown may be compromised by insufficient digestive enzymes. If food is not properly broken down by enzymes it may putrefy in the digestive system resulting in a variety of digestive symptoms including discomfort, bloating, flatulence and indigestion. Less favourable bacteria may proliferate. This increases toxic load and may result in skin problems. Your internal (digestive system) skin needs to be well nourished and healthy to best perform its functions, which include both the absorption of beneficial nutrients as well as the defence against passage of toxins and inappropriate molecules. If compromised, internal barriers may not prevent foreign particles from inappropriately entering the blood stream and causing an immune response. The resulting inflammatory response is often reflected in external skin health. When everyday food triggers this type of reaction it is often referred to as a Food Intolerance. Food intolerances link to inappropriate intestinal permeability which often goes undiagnosed and is not tested for by GPs but can be biochemically assessed via functional testing (available through Nutritional Therapists). Intestinal permeability, also known as Leaky Gut Syndrome (LGS) occurs when the lining of the intestinal tract has increased permeability which allows undigested proteins from food to pass through gaps in the gut wall resulting in an immune response. The tight junctions which should exist between gut lining cells have been compromised, the resulting gaps let through larger particles than should pass. These could include food particles, bacteria and toxins. When these enter the bloodstream, the body reacts as if these are foreign invaders and initiates an immune response. Many things may contribute to compromised intestinal barrier function and LGS poor diet, alcohol, stress, insufficient digestive enzymes, low stomach acid, Is She Really 55? : 5 Natural Ways to Healthy, Glowing, Younger Looking Skin ~ 6 ~

7 parasites, candidiasis, coeliac disease, and medication. LGS affects skin (e.g. acne and rosacea) as it results in immune response and inflammation. One food component suspected to increase intestinal permeability in everyone is gluten. Foods high in gluten therefore are best limited by everyone-- and for many, best eliminated. A food intolerance test can help to determine whether you should eliminate gluten. Gluten is a protein found in certain grains including wheat, barley and rye. Ensuring the cells of the gut lining are healthy and well-nourished is essential to avoiding leaky gut syndrome. Nutrients which may nourish and provide energy to the cells lining the intestine and thus aid repair in cases of LGS include amino acid L-glutamine and vitamin C. Consuming organic Bone Broth may benefit. Everyone should limit the amount of gluten in their diet. Some people need to eliminate it. Add organic Bone Broth to the diet. TIP: Find alternatives to bread-based meals soups and salads instead of sandwiches; eggs or porridge instead of toast or muesli; casseroles instead of pizza. REMEMBER: External skin health is a reflection of internal skin health. Nourish your internal skin, provide it with nutrients and avoid anti-nutrients which negatively affect its barrier function. THE FIFTH STEP: Look at Which Toxins You Might Be Exposed to in Food as Well as in Household and Beauty Products Find Alternative Products The average plant crop receives 10 applications of pesticides from planting to storage. In addition to the likely presence of pesticide residues, foods cultivated in this way often are less nutritious than foods grown naturally without use of pesticides and artificial fertilisers. Organic farming systems avoid artificial fertilizers and pesticides and use natural systems to produce food/ingredients of high nutritional quality. In order to use recognised organic labelling, producers must meet high standards and follow stringent guidelines. The Environmental Working Group regularly updates their list of the Dirty Dozen (12 foods most important to buy organic). This list can be found at Is She Really 55? : 5 Natural Ways to Healthy, Glowing, Younger Looking Skin ~ 7 ~

8 Whilst scientists haven t quantified exactly what percentage of ingredients in products applied to the skin, actually absorb into the bloodstream, there is general consensus that some ingredients that we apply to skin penetrate upper skin layers and may reach the bloodstream. And absorption in facial and scalp regions appear to be higher. Skincare products may contain a variety of ingredients some natural, some synthetic, some beneficial, some toxic, some highly absorbed, some less absorbed. It makes sense to limit exposure to synthetic compounds which may absorb detrimentally into deeper layers and the bloodstream. Household cleaning products may also contain a variety of ingredients, some of which may be toxic to the skin or to breathe. Exposure to such toxic components in foods, cosmetics and household cleaning products requires the body to work to detoxify them to enable their safe passage through the body for excretion. Fat soluble toxins such as pesticides and heavy metals can be excreted via sweat and may affect skin health. The EWG also provide information to help assessment of risk to health, of ingredients in a variety of food, cosmetic and household products. Choosing natural and organic products food, cosmetic, and household cleaning-- means you may lessen your toxic load. Fat soluble toxins such as pesticides and heavy metals may be excreted via sweat. Understand what you are putting on your skin. TIP: Read labels. Use the EWG website to check foods and products. REMEMBER: Choosing natural and organic can reduce your toxic load. 5 NATURAL WAYS TO HEALTHY, GLOWING, YOUNGER LOOKING SKIN THE FIRST STEP: Ensure adequate hydration THE SECOND STEP: Ensure good elimination THE THIRD STEP: Ensure balanced blood sugar level THE FOURTH STEP: Determine if you have any food intolerances which might be causing intestinal permeability. Eliminate these foods THE FIFTH STEP: Look at which toxins you might be exposed to in food as well as in household and beauty products. Find alternative products. Is She Really 55? : 5 Natural Ways to Healthy, Glowing, Younger Looking Skin ~ 8 ~