The skin is a very important organ for healthy living, which protects the body from the environment. The skin is often an indicator of general health and people who eat well and exercise regularly often have healthier looking, more radiant skin than those who have a poor diet.

Common skin problems

Skin problems are very common and many conditions are not associated with diet at all. However, eating well and taking care of your skin can help to improve the appearance of the skin and keep it feeling and looking smooth and healthy.

Common skin problems include:

• Eczema
• Acne
• psoriasis

Tips for keeping your skin healthy

Healthy eating for healthy living

Your diet can help to keep your skin healthy and certain foods have particular benefits for the skin; these include:

• Foods that are rich in vitamin A, including milk, oily fish and eggs
• Foods that rich in zinc, including liver, pumpkin seeds, oysters and sardines
• Foods that are rich in vitamin C, including blueberries, broccoli, kiwi fruits, oranges, papaya, sweet potatoes and guava
• Foods that rich in Omega oils, including oily fish and plant oils, such as sunflower oil and linseed oil
• Foods that are rich in vitamin E, including almonds, hazelnuts, pine nuts and avocado
• Foods that are rich in vitamin B12, including eggs, cheese and beef
• Foods that contain sulphur, such as onions and garlic

Hydration

It is really important to drink plenty of water during the day for healthy living. Water has a range of health benefits and can make a huge difference to the way your skin looks and feels. Ideally, you should try to drink at least two litres of water each day.

Skincare

Your skin is exposed to various environmental factors and it can become dirty, damaged and damp. It is therefore important to adopt a good skincare routine, which will cleanse and clean and moisturise the skin.

Most experts recommend a daily routine of cleansing, toning and moisturising. Cleansing helps to remove traces of dirt and unclog the pores, while moisturising helps to restore the natural oils and keeps the skin looking bright and feeling soft and smooth. If you have sensitive skin, you should use products which have been designed specifically for sensitive skin; these do not contain perfume and are gentler for the skin. It is always important to take make-up off before you go to bed.

Sleep

Sleep is important for general body function and healthy living, but it also helps to make your skin look healthy and bright. If you are deprived of sleep, your skin will look dull and tired and you may look pale and lethargic. Experts recommend a minimum of six to seven hours of sleep per night for adults.

Lifestyle choices

Lifestyle choices can have a huge impact on the skin. Smoking ages the skin because it breaks down the collagen, which reduces the elasticity of the skin. Drinking alcohol on a regular basis affects the skin because it leads to dehydration. If you do drink, make sure you alternate your drinks with water to keep yourself hydrated.

Sun protection

The sun can be very damaging for the skin so it is important to wear sun cream; this does not only apply when you go on holiday. Experts do not recommend using sun creams with a factor lower than 15, but if you have fair skin you should use a higher factor. Avoid the sun when it is at its strongest, between the hours of 11am and 3pm and wear a hat and sunglasses to protect your scalp and your eyes.