Daily tomato consumption can decrease the development

of skin cancers by 50% after UV light

exposure. Scientists have identified some links between stress

levels and skin issues. Teenagers with reported high stress levels

were 23% more likely to have severe acne. People

classed as poor sleepers had increased signs of

premature skin aging, and a decreased ability for

their skin to repair itself at night from environmental stresses

such as... Welcome to the Holistic Skin Guru, where what's on

the surface is just as important as what's underneath. I'm

your host, Aamena. Let's dive deep into the world of

holistic skincare. So

here are five things that you can do today to improve the

quality of your skin. You see, your skin is

your body's largest organ, and the skin is made up of

three layers, and when those layers are healthy, they

work hard to protect us. But when they are compromised, the

skin's ability to work as an effective barrier is

impaired. So we want to improve the health of our skin so

it can continue to support and maintain the protective role

that it plays. So the first thing that I would look at is to

consume healthy foods that allow the skin to

function at its optimum. Foods such as mangoes

are high in antioxidant properties that help the skin to produce collagen.

Tomatoes contain lipids. They are beneficial to the health of

the skin. They have cancer-fighting properties and some studies

have shown that daily tomato consumption can

decrease the development of skin cancers by 50% after

UV light exposure. That is phenomenal. We

know from research that tomato paste in our meals may even

help to protect us from sunburn. So the Italians really

knew what they were doing. They found that after 10 weeks, people

who consume 40 grams of tomato paste per day had

40% less sunburn than the control group. Lycopene is

said to be responsible for this effect, against UV damage, and

it is also what gives the tomatoes its deep red colour.

Other foods such as olive oil, with its ability to lower the

risk of facial photoaging, wrinkles, dark

spots and discolouration associated with

long-term sunlight exposure, Cacao flavonols

found in dark chocolate can also improve the structure and

function of the skin and scientists have discovered that

they even decrease the roughness and the scaling of the skin.

It increases hydration and helps support the skin's defenses

against UV ray damage. Other foods such

as green tea, white tea, kale, and

omega-3s all help to improve the quality of

the skin, but never rely on foods only to protect you

from the sun. To protect yourself from sun exposure, always

use a sunblock with an SPF of at least 15. Look

for shade between the hours of 10 a.m. and 2 p.m. and

wear clothing that covers your skin and a wide-brimmed hat.

The second thing you can do is to keep stresses at

bay. Have you ever noticed that right

before an important event, an unsightly pimple

appears on your face? Well, scientists have identified some

links between stress levels and skin issues. In some studies,

college students experienced high stress levels were

more likely to experience skin issues such as itchy skin

or even hair loss, flaky, oily or

waxy patches on the scalp, troublesome, sweaty, scaly

skin and hand rashes. Other studies have showed that teenagers with

reported high stress levels were 23% more likely

to have severe acne. So the researchers suspect that

stress increases the quantity of sebum in the skin, which

is the oily substance that blocks pores. This

in turn leads to greater acne severity. So

reducing your stress levels may lead to clearer skin. If

you think that stress is having an impact on your skin, try stress

reduction techniques such as Tai Chi, yoga,

or even meditation. The next thing we should do is try to

keep the moisture in the skin. Skin moisture keeps the

top layer of skin cells hydrated and seals in

the moisture. Moisturizers often contain humectants

to attract moisture, occlusive agents to retain moisture

in the skin, and emollients to smooth the

spaces between skin cells. The American

Academy of Dermatology recommends the following, to

keep moisture in and prevent dry, red, and itchy skin.

They recommend to take one 5-10 minute showers or

baths a day. Excessive washing can strip away the oily

layer of the skin and dry it out. Use warm

water instead of hot water. Minimize the use

of harsh soaps. Use a gentle, fragrance-free cleanser.

Something like our Occhione brand that we stock. Stay

away from abrasive scrub brushes, bath sponges

and washcloths that can damage the skin's surface. Pat

the skin gently dry with a towel. Moisturize

immediately after washing to trap in the moisture. Ointments,

lotions, and creams need to be applied within minutes of

drying off. And here's a tip. If you use

your vitamin B, which is your hyaluronic acid, with

a wet hand, that will actually draw the water

lipids into the skin and hydrate you a lot faster

because hyaluronic acid looks for water. It's thirsty.

It wants to hold a thousand times its weight in water. So

there's a little pro tip. Use ointments or

creams rather than lotions in order to minimize irritation. And

never scratch the skin. Cold compresses and moisturizers should

help to control itching. Wear non-irritating clothes

and make sure that the clothes are made from natural substances

like wool and not rough materials. Wear

silk or cotton underneath. And try to

use hypoallergenic laundry detergent. Avoid getting too

close to fireplaces and other heat sources that

can dry your skin out. Switch to a humidifier in

the winter to replenish the moisture in your skin's top

layer. The next thing you can do is get your beauty sleep

because getting your beauty sleep will banish those dark circles under

your eyes and improve your skin tone. And best

of all, it's free. The National Sleep Foundation

recommends that adults sleep for between seven and

nine hours every day. Sleeping for

under that amount of time could be detrimental to your health

and your skin. In particular, chronic

sleep deprivation decreases our

immune system, it increases the chances of

diabetes and other issues. But research

has shown that sleep quality may also have a

significant impact on our overall health and

on our skin's aging function. People

classed as poor sleepers had increased signs of

premature skin aging and a decreased ability for

their skin to repair itself at night from environmental stresses

such as sun exposure. During deep sleep, your

body enters a repair mode and regenerates skin muscles

and blood and brain cells. Check out my earlier

videos on sleep. Without adequate sleep,

your body is unable to produce new collagen. Collagen does

prevent your skin from sagging. So by getting enough sleep, you're

actually helping your collagen production. Keeping

your skin healthy and young does not necessarily mean

breaking the bank. You don't need to purchase expensive creams.

You just need to follow these simple steps. You can make

dull and lifeless skin glow. Last but not least,

stay away from toxic lifestyle choices, smoking, drinking,

drugs. These all negatively impact on our skin

and promote free radical damage and stagnation in the

skin. Thank you for joining me on Holistic Skin

Guru. If this episode has helped you get one

step closer to achieving your skin goals, I'd love your

support with a five-star review on Apple Podcasts and

Spotify. And don't forget to subscribe on your favorite platform

too. If you've got any questions about your skin, I'd

love to hear from you. Connect with me at Holistic Skin Guru

on all platforms. Don't forget, as a listener, you can get

10% off all treatments at our SkinFit New Farm Clinic in

Brisbane. Simply pop the word podcast in

your booking online or mention it on the phone when