Secrets of proper nutrition for skin and hair beauty

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Today I continue a series of articles in which I share with you the secrets of beauty and youth. In the last article I wrote that it hurts our youth and beauty. Today I will talk about nutrition for beauty - about those foods that you, on the contrary, need to include in your diet, in order to prolong youth for many years.

What are today's recommendations based on?

In the last article, we found out that youth and beauty in our country are stealing inflammatory processes in cells, as well as harmful particles called free radicals. These processes occur in your body to one degree or another always, even if you fully eat, rest, play sports and regularly spend anti stress measures (shopping does not count). Nevertheless, you can build your diet in such a way that you neutralize free radicals as much as possible, as well as stop the inflammatory processes in the body, which means you will regain your desired beauty and youth.

The principle of nutrition for beauty and youth number 1: stop the inflammation

Eat foods that have anti-inflammatory properties. These include:

Ginger - contains Hygerol, which has anti-inflammatory properties
turmeric - has anti-inflammatory effect
fatty fish - contains OMEGA-3 fatty acids, which are known for their anti-inflammatory properties (and also has a whole bunch of positive effects on our health, which I wrote about in this article)
flaxseeds - rich in OMEGA-3
walnuts are also rich in OMEGA-3
garlic - contains aliin and alicin, which not only have an anti-inflammatory effect, but also actively fight bacteria
Peppermint - also has an anti-inflammatory effect, and it also improves digestion.

Secrets of proper nutrition for beauty and health of hair

Effective hair care is not only well-chosen expensive cosmetics, but also a balanced diet, which includes all the necessary nutrients for the body. It is an integrated approach that will help achieve the best results and cope with the problems of hair loss, dryness, oiliness or brittle hair. A peculiar diet for beautiful and healthy curls should include foods rich in vitamins and minerals, and a balance between proteins, fats and carbohydrates must be maintained.

The principle of nutrition for beauty and youth number 2: stabilize blood sugar

What for? The fact is that it is the sugar jumps in the blood that lead to inflammation and even physiological stress. It is the high content of glucose in the blood that forms the effect of crystallization, which not only brings down the hormonal balance, but also leads to the formation of cholesterol plaques, headaches and increased arterial pressure. And that is not all. The fact is that even without eating sweets, you can have high blood sugar. Paradox? Not at all!

The fact is that fast carbohydrates, which include cereal products (cereals), flour (even whole-wheat flour!), Starchy foods (potatoes and corn) and many fruits, lead to almost the same blood sugar jumps as if would you eat a cake or drank tea with sugar.

“So what now?”, You ask - “Do you not eat fruit or oatmeal?”

Fortunately, this is all possible, but in combination with fats. Why do we need fats? To slow down the rate of assimilation of simple carbohydrates from the products listed above. Fats, as it were, pack carbohydrates, and they become less affordable. Like candy wrapped in a wrapper, so are carbohydrates “wrapped” in a greasy film, which will require time and enzymes for the body to break down. All this takes time. Therefore, the process slows down, and you experience a wonderful feeling of satiety longer.

What does this mean in practice?

Eat fruit only with nuts and seeds or immediately after another meal.
sandwiches generously smear pesto or homemade mayonnaise
in porridge add more vegetable or ghee, as well as all sorts of seeds and nuts

Of course, there are a lot of nutritional principles for stabilizing blood sugar, and they will not fit in this article, but adding fat is one of the main methods. Therefore, at least start with this, and I am sure the result will pleasantly surprise you.

The principle of nutrition for beauty and youth № 3: contribute to the restoration of cell membranes

This part of the measures to restore beauty and youth is almost the main. After all, if the cell membrane is healthy, then all the necessary nutrients and vitamins with minerals can easily penetrate into it.

To begin, allow a little biochemistry. The cell wall consists of a double layer of phospholipids (fats), which must have a "floating" structure. That is, on the one hand, they must fit snugly against each other, and on the other - they should not stick to each other tightly - otherwise nutrients and microelements will not be able to penetrate the cell. Why do they need to go there? In order for the cell to fully perform its functions! And if she does not, then we begin to grow old and sick.

How to ensure proper "buoyancy" of the cell membrane (membrane)? Add unsaturated fats to your diet! What exactly applies to them? Here is a partial list:

olive oil
sunflower oil
linseed oil
avocado oil
avocado
nuts and seeds (are also a source of vegetable protein)
rapeseed oil
walnut oil

IMPORTANT: All oils should be cold pressed only. Are you still frying in refined? Then look please This video from my channel YouTube: in it I tell in detail why this should not be done.

The principle of nutrition for beauty and youth No. 5: support the liver

To keep your liver running, you will need:

bitter herbs and greens (arugula, red Radicchio salad, dandelion leaves - now is the season!)
grapefruit
zest of various citrus fruits
bitter radish
dark green vegetables and greens

Details on how to support your liver without drugs, I wrote in this article.

The principle of nutrition for beauty and youth No. 6: helping the work of the excretory system

It's simple. In order for the excretory system to cope with its functions, you need:

Drinking enough water (1.5 - 2 liters per day should be enough, but if you have training in your daily plans, feel free to add another liter). It is in the water that all metabolic processes take place, and if it is not enough, then we not only cannot get rid of the toxins accumulated in the body, but also our skin, and the whole body, begin to suffer from dryness. And no cream will save you! Because the cream is designed to keep moisture in the cells. And if the moisture is not enough, then there is nothing to hold. Do you understand what I mean? How and when to drink water - you can read about it in this article.
Move at least 20 minutes a day at a pace of medium intensity. Thoughtful walks in the park at the speed of a snail, of course, are struggling with stress, and this is very, very good, but they are not suitable for helping the excretory system. You need to walk so that you have a pulse and you feel at least a little warmer. Even better if you sweat. Strong. Therefore, either buy a gym membership or good running shoes for running around the house, or simply invest in a home exercise bike. There are lots of options! Personally, I like to walk at a very fast pace through the fields around my Danish village, and on rainy days a fitness club helps out.

The principle of nutrition for beauty and youth number 7: we establish the work of the intestine

Why is it important?

First of all, it is in the intestines that the remnants of the spent hormones are released (after being treated with the liver and bile). And if you suffer from constipation, or you simply don’t have enough in the diet of fiber, to which these hormone residues can cling, then the uncontrolled circulation of substances that it’s time for you to leave will continue in your body. And it will definitely affect negatively on your appearance, health and hormonal balance. After all, we no longer need the spent hormones, but they release residual substances that lead to an overabundance of both estrogen and testosterone. Excessive estrogen leads to uncontrolled weight gain, cancer, bleached sensations in the chest, endometyrosis and ... just do not list! Hormones must be in balance, otherwise it will be bad not only with beauty, but also with health.

An excess of male hormones leads to undesirable hair growth, insulin resistance, acne and other rashes on the face, infertility, loss of menstruation, apple-like obesity, oily skin and oily hair. That is, beauty is at risk in the truest sense of the word. That is why it is so important to remove all spent hormones from the body on time.

Secondly, the normal work of the intestines (stool 1-2 times a day without newspapers and cigarettes, at the same time, stool consistency: formed, dark brown in color (dark green is also allowed - if you drink heavily on this day green smoothies), but soft enough) ensures that all toxins and other wastes are taken out of the body on time. After all, if this does not happen, then the inflammatory process begins, and also intoxication occurs. All this is reflected in the appearance, and your state of health. Alas. If you have constipation, then I wrote about how to get rid of it without medication. detail here.

Here are the main 7 measures that are easy to write in the article, but not so easy to implement in life. It seems everything is clear, but when it comes to business, many are lost in the code of these simple rules. What to do? Start small! Take 1 point and try it on your life. A month, two, three ... until it settles down. I caught on, made a small break, for example, for 2-4 weeks, and again introduce the following innovation. This is how you can really seriously change your diet in just a year or two.

Did you want faster? But these are not pills from the pharmacy, and not shots in the beauty salon. And you did not grow old in one day. So what is a few months compared with a steady result "on the face"?

Afraid not to cope alone? Or do you want to get results faster? Then invite you to join my the program "Minus 8 years for 8 weeks", which starts on May 25 (runs only once a year!). There, under my strict guidance and with the support of a group and a specially invited psychologist, you will be able to implement many of these changes in your life in just 2 months. I will tell you what to do and in what sequence, and the psychologist will explain HOW not to get out of the way. It's worth it!

Do not believe that the nutrition program can make you beautiful in just 2 months? Then here is an example of one of the participants of my program. Total from February to April, and such changes!

And while you think about food for beauty ...

In the next article I will talk about what easy solutions exist on the path to beauty and eternal youth. Namely - about supplements that you can buy and take to maintain beauty and health.

My dears! Thanks for reading. I will be very grateful if you share this article in your social networks or leave a comment.

P.S.If you need an individual consultation - contact us! Details -here

Like this article? In order not to lose sight of the blog, subscribe to the news! This can be done in the right column or by subscribing my groups toor on Instagram Facebook or Vkontakte (links also in the right column).

ATTENTION! This article is not a direct guide to action. Please do not self-medicate and consult a specialist. The author is not responsible for the consequences of self-selected treatment.

The right products

Healthy nutrition will provide you with a thick head of hair without split ends and brittle curls. Food should be balanced and saturate the body with all necessary trace elements. Before you consider what foods are good for health, it should be noted that vitamins will not be absorbed if you have a sick stomach or intestinal problems. Before you choose a diet and start a healthy lifestyle should restore the intestinal microflora. An excellent and inexpensive means is the development of Japanese scientists. BioNormalizer.

Fermentation products of green papaya restore damaged cells, improve the intestinal microflora, increase immunity and serve as a prophylactic against cancer formations. Retinol in the composition of the enzyme improves the structure of the skin, vitamin C has antioxidant properties and removes free radicals from the cells. Beta-carotene favorably affects the visual organ and sharpens the eyesight. BioNormalizer treats dysbacteriosis and completely restores the function of the intestine. After you take a preventive course with a Japanese drug, you can start developing the right menu.

Flax seeds. The product contains polyunsaturated omega-3 and omega-6 acids, which protect against sclerotic formations and purify the blood. Nutritionists recommend eating three tablespoons of seeds per day. Moreover, the seeds have a pleasant taste and are often added to pastries. Heat treatment does not destroy the vitamins that make up flax, so eating properly is not only healthy, but also tasty.
Carrot. Vitamin A, which is a part of carrot juice and beta-carotene, restores hormones, strengthens nails and hair. Carrot juice has a diuretic effect, because doctors prescribe it as a prophylactic against urolithiasis.
Black caviar. The delicacy is full of useful microelements that are necessary for any organism for the full development and maintenance of immunity. Caviar contains oleic and palmitic acids. Elements are responsible for the elasticity of blood vessels and prevent stroke. The components that make up the caviar stimulate the production of collagen in the skin, making it elastic and resilient. Regular consumption of delicacies will quickly restore the health of your hair. Black caviar can be eaten not only in food. Ampulum SerumBergamo with caviar extract smoothes even deep wrinkles, evens out skin tone and eliminates redness. The drug can be added to the cream for the face, thereby enhancing the effect of the components of a cosmetic.
Sea Kale Tasty and healthy delicacy contains trace elements such as iodine, potassium, magnesium and iron. Substances moisturize the hair along the entire length, preventing their fragility. Iodine stimulates blood microcirculation in the subcutaneous fat, nourishes the hair follicles and awakens hair growth. Niacin, part of the algae regulates the sebaceous glands and eliminates seborrhea. Choline tightens the pores and restores the pH balance of the skin of the face, so that acne disappears quickly. Regular consumption of seaweed will help to quickly restore immunity and regain lost beauty. Wrinkle Supreme Face Serum from The Skin Housecontains seaweed extracts, whereby the tool prevents the appearance of wrinkles and eliminates the existing imperfections on the skin.

Recommendations of specialists

To maintain the health of your skin and hair, you should follow these rules:

Drink at least 2 liters of water per day. A sufficient level of moisture in the cells prevents the skin from drying out and protects the hair from breakage.
Drink fresh carrot juice regularly.
Use cosmetics based on natural ingredients.
Eat seeds and nuts.Instead of sweets and various sweets with a high sugar content, give preference to natural products. Scientists have shown that craving for sweets is caused by a lack of carbohydrates. Nuts will quickly fill the lack of elements in the body and protect you from extra pounds.
Avoid greasy, fried and spicy foods. Products can cause heartburn and impaired intestinal microflora.
More often in the fresh air and do not forget about physical activity. Regular exercise will help support the cardiovascular system and improve mood.

Remember that the key to your beauty is not only proper nutrition and high-quality cosmetics, but also a healthy lifestyle.

Power Effect

Hair in its structure is keratin strings, covered with scales on top. They grow from hair follicles, to which all substances get through the blood. The relationship is obvious: the more nutrients that enter the bloodstream, the healthier the hair becomes.

To organize a proper diet, you need to know what functions different substances and vitamins perform. It is on the basis of this knowledge that a diet for healthy hair is formed.

Carbohydrates. This is the "engine" of our body. Due to complex carbohydrates, energy is released, which is spent on all physiological processes, including hair growth. The recommended daily intake of 2-3 g per 1 kg of body weight per day. It is important to count an individual indicator taking into account physical and mental loads. Attention should be paid to the quality of carbohydrates consumed, since the efficiency of all processes in the body depends on it. Sources of complex carbohydrates: cereals, pulses, whole-grain flour products, cereals, vegetables.
Fat A sufficient amount of fatty acids directly affects the absorption of important vitamins, the immune system and hormonal balance. Consequently, in a healthy body, hair grows better, it is stronger and stronger. Fats have a positive effect on the condition of the scalp, the elasticity of the hair and the speed of their growth. Daily intake - 0.8-1 g per 1 kg of weight. Saturated fat should be eaten 1/3 of the daily requirement, and unsaturated - 2/3 of the amount. Products containing healthy Omega-3 and Omega-6 fatty acids: vegetable oils (rapeseed, olive, sunflower), fish, nuts, soy.
Squirrels. The building material from which cells, tissues, organs, nails and hair are formed. The lack of this substance in the body adversely affects overall health, and hair becomes very fragile and does not grow well, because protein is the basis of their structure. The daily rate is 1.5 g per 1 kg of weight, cysteine products must be present in the diet. This amino acid prevents dryness and brittle hair problems, and is contained in eggs, poultry, pork, garlic, broccoli, Brussels sprouts, milk.
Vitamin A. Affects the quality of hair growth, their appearance. With a lack of vitamin observed dryness, brittleness, increased hair loss. From food you need to get at least 700 micrograms of vitamin for women and 900 micrograms for men. The greatest amount of this element is found in fish oil, liver, yolks and butter.
Vitamin E. Promotes rapid blood flow, so that oxygen and other beneficial substances actively enter the scalp and follicles from which hair is nourished. They become more lush and shiny. Vitamin E is involved in the synthesis of collagen, which is responsible for the elasticity of hair and skin. It is recommended to use 10-20 mg per day. Products with vitamin E: wheat germ oil, salmon, almonds, chicken eggs, beef liver, buckwheat.
Vitamins of group B (B2, B3, B5, B6, B7, B9). Maintain a healthy and well-groomed appearance of the strands, strengthen the hair follicle, prevent early graying of hair and regulate sebum production. The norm for each of these vitamins has its own: B2 - 1.8 mg, B3 - 17 mg, B5 - 5 mg, B6 - 2 mg, B7 - from 30 to 90 mcg, B9 - up to 400 mcg. Get the full range of B vitamins from nuts, bran, products from a flour of a rough grinding, cheese, eggs, vegetables and fermented milk products.
Vitamin C. Strengthens the walls of blood vessels, thereby improving the nutrition of the follicles, maintains the elasticity of the skin and hair, stimulates the production of collagen. The recommended rate is 75-90 mg per day. Sources of Vitamin C: wild rose, rowan, currant, kiwi, oranges, Brussels sprouts, spinach, sorrel.
Iron. Thanks to this substance, oxygen is retained in the blood and enters all body systems, including the skin. The use of the norm of 10-20 mg will allow you to forget about dull and constantly falling out hair. Iron can be obtained from dried mushrooms, red meat (pork liver and beef), seaweed, bran, buckwheat and egg yolks.
Calcium. One of the main building materials of hair. Calcium strengthens its structure and prevents breakage. Consumption rate varies from 1000 to 2000 mg. Products with high element content: poppy, powdered milk, sesame, hard cheese, sheep cheese, sardines.
Silicon and sulfur. Important elements without which a complete synthesis of collagen is impossible. A sufficient amount of sulfur (500 mg) and silicon (10-50 mg) in the diet gives hair strength, elasticity and shine. In order for the body to receive the required rate of sulfur, you need to include in the daily menu of milk, eggs, lean beef, clams, cabbage and beans. Silicon is contained in oatmeal, bran, apples, celery, sunflower seeds and beef meat.
Zinc. Zinc is important for hair, because it is involved in protein synthesis and the absorption of vitamins A and B. It gives shine shine, improves growth and prevents loss. Consumption rate - 15-20 mg. Zinc products: beef liver and tongue, anchovies, salmon, nuts and seeds, dried fruits, avocados, cauliflower, mushrooms, onions.
Magnesium. It tends to accumulate in the hair, from where the body can “take” it in case of deficiency. This leads to depletion of the hair shaft and damage to the cuticle. Magnesium is also involved in the body's metabolic processes and protein synthesis, which affects hair growth. The average rate is 400 mg. Element contained in buckwheat, oatmeal and millet, as well as nuts, sea kale and legumes.

Fatty roots

The problem of quickly contaminated hair usually caused by hormonal or hereditary factorsbut may be associated with excessive consumption of spicy foods.

Spices, getting into the bloodstream, cause the body to release more heat, and the process of sebaceous exacerbation is intensified, which is why hair becomes contaminated much faster.

Another reason for too active work of the sebaceous glands is the lack of vitamin B2, which is involved in the regulation of sebum secretion.

Decision: reduce the amount of spicy and spicy foods in the diet, include in the diet the main sources of vitamin B2 (pine nuts, almonds, calf liver, mackerel, cottage cheese, eggs).

Dryness and dandruff

Dry hair often breaks and looks lifeless, the situation may worsen the use of styling tools without thermal protection. Strands are quickly depleted with a lack of magnesium or vitamin A, insufficient sebum secretion develops due to a deficiency of vitamin B6 and fatty acids. Also, with the lack of these elements dandruff may occur.

Decision: use liver, eggs, fish oil, buckwheat, kelp, spinach, give hair rest from styling, always use a protective agent against high temperature.

Hair fragility

Hair weakens and breaks with calcium deficiency or insufficient collagen production. Vitamins E, C, silicon and sulfur are responsible for its synthesis, the lack of these elements adversely affects the health of the locks.

Decision: more often there is seafood, salmon, bran, citrus fruits, lean beef, dairy products, eggs, seasoning salads with wheat germ oil.

Abundant hair loss

On average, about 50-120 hairs fall out per day - this is a normal physiological process, new ones will grow over time in their place.

If the number of lost hair exceeds the norm, then the body lacks vitamin A, zinc, iron, folic and nicotinic acids.

Decision: eat pumpkin seeds, white beans, chicken liver, peanuts, take fish oil.

How to eat so that the hair was strong and healthy

Monday

When woke up: a glass of pure water, you can add a teaspoon of honey and a few drops of lemon juice.

Breakfast: cottage cheese with dill and salt or raisins and honey, coffee or tea.

Snack : one banana

Lunch: cabbage salad, vegetable soup and one loaf with butter.

Snack: carrot juice and add 1 teaspoon of linseed oil to the juice.

Dinner: steam cutlets and 200 g of fresh or stewed vegetables,

Tuesday

When woke up: a glass of pure water.

Breakfast: omelet of two eggs, one cucumber and coffee or herbal tea.

Snack: orange or two tangerines.

Dinner: stewed zucchini and boiled turkey or chicken, a glass of juice.

Snack: several nuts of any kind.

Dinner: boiled rice with meat (beef) and a salad of cucumber and tomatoes, seasoned with olive or pumpkin oil, you can still slice of cottage cheese casserole.

Wednesday