Want glowing radiant skin? Forget spending a fortune on cosmetic products and see what lifestyle changes you can make to get that glowing complexion you’re looking for.

Firstly, we need to appreciate that our genetic make-up is one of our biggest influences when it comes to our skin ageing. Exposure to pollutants and sun damage will also speed up the ageing process. But did you know a lifestyle of poor diet, smoking, drinking excess and not sleeping enough will contribute to you looking beyond your years? Here are some top nutritional tips essential to keeping you looking, and feeling, forever young.

Anti-oxidants

The more free radical damage your skin is exposed to, the quicker it will age. Free radicals cause things such as age spots and wrinkles. But the good news is free radicals are ‘mopped up’ by anti-oxidants. Anti-oxidants are super-nutrients found in foods. Not only will anti-oxidants help protect against the damage done by free radicals, they are also needed for the development of new cells too. Anti-oxidants are essential and they include vitamins E, C and B, and minerals such as selenium, copper and lycopene. We get these nutrients in a variety of foods, but rather than focusing on a few select food, the best thing to do is - make sure you get your 5 a day. Fruits and vegetables are excellent sources of anti-oxidants, particularly vitamin C

Top tip – go for a variety of colours. Brightly coloured fruits and vegetables tend to reflect a higher level of anti-oxidants. By having a variety of these foods in your diet, you are more likely to get the anti-oxidants your skin needs too.

Vitamin A

Needed to keep your skin supple and smooth, this vitamin promotes moisture in the skin. Rarely do people not get enough vitamin A in their diet, but good places to find it include eggs, liver and spreads and butter.

Friendly Fats

Certain foods provide you with essential fatty acids, such as omega 3, and fat soluble vitamins, like Vitamin E, needed to generate beautiful skin cells to keep you looking great. Super sources include nuts such as brazil and walnuts, oily fish including salmon, trout, sardines and tuna, olive oil and other vegetables oil, and avocados. Some of these foods also provide you with other anti-oxidants such as selenium.

Not so Friendly Fats

Did know that people eating a diet high in saturated fats were shown to have increased amounts on acne? We find saturated fats in foods such as: biscuits, cakes, dairy, pastries and meats such as sausages and pudding. Better ditch that doughnut for an apple!

Follow a low GI diet

Low GI foods are carbohydrate foods that release their energy slowly. These tend to be the ‘wholegrain’ type foods, e.g. wholegrain/granary bread, brown rice, brown pasta, porridge.
Avoid sweet, sugary food and drinks, which release their sugar very quickly causing the body to respond by releasing insulin quickly to deal with the extra sugar. This surge in insulin is thought to speed up the wrinkling process. By having regular meals that contain low GI carbs, a protein source and vegetables, you’re less likely to want to snack on high sugared, high fat foods.

Avoid dehydration

Drink plenty of water. Dehydrated skin looks dry and tired. Keep your skin full of moisture by drink your recommended 8 glasses of fluid/day. Even more if it’s the summer or you exercise a lot. Don’t forget that alcohol dehydrates you too. Sensible drinking is a must if you want to keep that radiant complexion. Other things you can do in addition to following a good diet include – quit smoking, wear sun cream, and get good nights rest. Then you really will be on track for that glowing complexion. Now go forth and be beautiful!