Wednesday, October 31, 2018

Guest Post: How to Eat Right to Have Healthy Skin as a Teenager by Morgan Antoinette

There could be a fountain of youth in some planet on some other galaxy, but not on Earth. Here, only one rule applies “You are what you eat”. As a teenager you are still growing, your body is developing along with your hair, skin, and nails. Being a teenager is all about that fun, adventure and hang-outs with no working-life stress. However, sometimes, teenager life CAN be difficult and confusing with those changes in body shapes. These physical changes can be complicated to deal with if they aren’t what you expect. Plus, there will be your friends who would look all those glamorous and shiny, and this would put pressure on you to be or look in a certain way. This, in turn, affects the foods you eat. Remember, it’s not a good time to crash diet, as this is the time when your body needs the right nutrients to fight off damage. 
Your skin, the largest organ of your body, is no different. Nutrients help the cells of your skin replicate and have more energy. Processed foods, toxins, stress and low-nutrient diets will accelerate the aging process. So they are a big NO! Protecting yourself from harmful toxic chemicals while getting enough sleep, relaxation, meditation, and exercise will all help you to maintain a healthy glow. Following a well-balanced, sensible diet is a much better option, both for now and in the long term.
Unfortunately, many pieces of research have shown that teenage boys and girls aging 13 to 18 eat only half the recommended serves of fruits and vegetables per day. One in three teenagers buys unhealthy, processed, takeaway food every day. If you eat takeaway food regularly, you are more likely to gain weight than if you eat fast food occasionally. It may require some time and effort to change your eating habits, but a single step every day in your life will make a huge difference. You’ll feel good, do better and may find managing your skin easier.
Here are a few tips that will guide you in knowing what to do and what not to do so that you have a clear, beautiful-healthy-looking skin, every day.
1.               High in Hydration: Even with a small amount of dehydration causes your body functions in a less optimal way. The instant you're dehydrated, it will take a toll on your skin, causing it to look saggy, dull, flaky and loose (which you don’t want). So drink plenty of water to prevent dehydration. It is recommended not to drink flavored waters or sports drinks because they contain way too sugary. Avoid sugary items to prevent weight gain. 

2.               Appropriate Antioxidants: Antioxidants & probiotics are the best resources your body needs to fight disease and aging by reducing inflammation and damage. Inflammation is the leading cause of acne formation (so, you get the idea why we get pimples). Vegetables and fruits have lots of vitamins and minerals which help boost the immune system that keeps us from getting sick. They’re also vital for healthy eyes and skin. It’s advised you eat two serves of fruit and five serves of vegetables a day. Some of the best sources to get antioxidants, vitamins and minerals include  Blueberries, Pomegranates, Acai berries, Goji berries, Spinach, Raspberries, Nuts, Seeds, Purple grapes, Dark chocolate (70% or higher of cocoa content), Organic green tea, etc. 

3.               Opt for Organic foods: Bread, whole grains, and cereals are carbohydrates that provide energy to your muscles and brain. They’re also an excellent source of B Vitamins and fiber, essential for hair growth. But make sure these carbohydrates are made organic without the use of pesticides, synthetic fertilizers, sewage sludge, genetically modified organisms (GMO's), or ionizing radiation. 

4.               Menstruation and Iron Intake: During the teenage years, you’ll start to menstruate or get your period, and this leads to huge loss of iron. If you don’t get necessary iron, you can develop anemia, a condition that can make you feel fatigued, light-headed and short of breath. Protein is needed for growth, development and to keep your muscles healthy. Not eating enough iron and protein when you are still growing, or going through puberty, can lead to delayed or stunted height and weight. Include meat, chicken, fish or eggs in your diet twice a day for optimal health. Fish is also important for your brain, eyes, and skin. Eating fish 2 to 3 times a week is mandatory too. 

4.               Say Yes to Sunscreen: Small amounts of daily sun do produce vitamin D and are beneficial, but too much sun damages skin. Don’t forget to wear your sunglasses, hats, full covered clothing and use zinc or titanium dioxide sunscreen.  

5.               Natural Skin Products: Many skincare products contain harsh and toxic chemicals. When choosing moisturizers or makeup, take a look at the back, look at the ingredients and confirm they're safe to use before you buy. Some ingredients like Acetylated Lanolin, Algae Extract, Almond Oil and Benzaldehyde are highly comedogenic (so avoid the makeup or cleanser that contain these ingredients).  

6.               Own a plant: Indoor pollution levels can be even higher than that of outdoor levels. A plant in your room or by your desk at work will act as an air filter.

7.               Cleanse your body, internally: A buildup of toxins in your body due to the air, water, and food can cause damage to the body and thus acne and pimple. Detoxing by way of a juice cleanse is advised for the body so that it can focus on the energy production and eliminate toxins. Having a glass of water with a squeezed lemon first thing in the mornings is a very cleansing which you can consider.

8.               Yoga and Sleep: High levels of stress induce acne on the skin. Consider doing yoga or meditating. Eliminate problematic people and stressful activities from your life. Confide in your friends and openly talk to them about your worries, stress, and troubles.
Also remember that your skin rejuvenates and repairs itself mostly while you sleep. So, ensuring a good night 8 hours QUALITY sleep is vital for healthy skin. 
Here I have enlisted some of the DO’s and DON’Ts read them well and adapt them in your daily lives to get that supple beautiful skin naturally.
                 Eat your breakfast every day so that you’re less likely to snack on junk food.
                 Don’t skip lunch and dinner.
                 Reduce the size of your meals and eat frequently in a day.
                 Have less salt to your food.
                 Change your hangout place. Rather than meeting up with your friends at the local fast food shop, suggest a food outlet that serves healthier foods, such as sushi or wholemeal rolls with vegetable fillings.
Know these; no single food can cause acne or other problems on your skin. However, what you eat can trigger bad skin conditions. For some teenagers, foods like chocolate or greasy takeaways can have an effect on their skin while others can have them with no problem at all. As a general rule to prevent problematic skin, try to eat fewer processed foods, and eat and drink healthily.


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