How You Can Get Glowing Skin By Just Eating Healthy
So here is the truth! We spend a lot of time and money to look beautiful. Investing in the latest facials for our skin, which we meticulously plan during the weekend to pamper ourselves. But skin care regimes alone cannot solve the underlying skin issues. "If one really yearns for a spotless glowing skin, then you need to focus your attention on what is on your plate. What is that you consumed throughout the day", informs Fitness Consultant and Nutritionist, Shirin Kapadia who talks about dietary changes one should make to get that glowing skin naturally.
Consume Good Fats
To start off, one usually avoids fats, with the fear that it would lead to weight gain. But that is only the half-truth. So let’s start with understanding a bit about the various fats, saturated fats and unsaturated fats and trans fat (this one, is known on food labels for baked and fried goodies sold over the counter). This is the worst kind of fat that you need to completely avoid by all means. This type of fat, known as hydrogenated fat, is usually used for frying, or as an ingredient in processed foods.
Trans fats are particularly harmful because they lower the levels of good cholesterol and raise levels of bad cholesterol. Trans fats can be formed when oil goes through a process called hydrogenation, which makes the oil more solid (known as hardening). They can be found in some processed foods such as biscuits and cakes, where they are sometimes used to help give products a longer shelf life.
Transfat – Completely avoid
• Baked foods such as cookies, cakes, Pizza ,pie crusts
• Snacks such as tortilla chips etc bought off the shelves
• Fried foods (French fries, vada pav, fried chicken etc)
• Margarine
Saturated fats are usually solid at room temperature e.g. your butter, margarine and ghee falls into this category (Ghee being an exception and I never recommend eliminating this from your diet for its advantages). Usually fries, cakes, biscuits are made from these fats and are the ones you want to avoid. Simply because these won’t leave you with a wonderful skin, but may result in pimples and acne, not to mention excess weight gain due to high intake with the wrong kind of fat.
Saturated fats - Restricted intake recommended
• Animal sources: Coconut, palm and palm kernel oils
• Plant sources: Beef, poultry, whole-fat milk, cheese and butter
Unsaturated fats are of two types: the monounsaturated and the polyunsaturated fat. Monounsaturated fats and polyunsaturated fats can have a positive effect on your health, when eaten in moderation. Monounsaturated fats can help reduce bad cholesterol levels in your blood, which can lower your risk of heart diseases and stroke. They also provide nutrients to help develop and maintain your body’s cells. Oils rich in monounsaturated fats also contribute Vitamin E to the diet. Olive oil, canola oil, peanut oil, safflower oil, sesame oil fall under this category. In addition to these other sources include avocados, peanut butter, and many nuts and seeds. So if you’re looking at achieving an afterglow on your face, and shine in your hair, then good fats is definitely the way to go.
Healthy fats to be consumed in moderation
• Handful of almonds, walnuts, macadamia
• Avocados
• Cheese
• Fatty fish
• Virgin olive oil
• Chia seeds
• Coconut and Coconut Oil
• Full fat yogurt
Drink plenty of water
Another simple and extremely effective manta for achieving a glowing skin is to drinking plenty of water throughout the day.an average of 2 liters to 2.5 liters is sufficient for an each individual on an average but there is no set rule to follow this number. Also, it’s a good idea to replace all non-water beverages (tea/coffee/alcohol/aerated drinks etc.With water into two times the quantity consumed. Introduce more liquids such as nimboo pani without the sugar of course and very limited salt and coconut water, which are very low in calories and can be very beneficial, especially for those with acne or other blemishes on the surface of the skin, also moisturizes the skin from within and contains essential electrolytes that are present in the human body. These include: calcium, magnesium, phosphorous, potassium and sodium.so drink up and your skin will thank you for it.
Get that body moving
It's a known fact that exercise is great for your heart, lungs, and mind. But there’s another reason to get moving. Regular exercise is one of the keys to healthy skin. Most of the times we tend to focus on the cardiovascular benefits of physical activity, but leave out the fact that anything that promotes healthy circulation also helps keep your skin healthy and vibrant. By increasing blood flow, exercise helps nourish skin cells and keep them vital. Blood carries oxygen and nutrients to the working cells throughout the body, including the skin. And it’s also a fact that the skin is indeed the largest organ in our body.
Exercises as per your choice (at least 150 minutes a week or half hour for 3 days a week)
• Yoga
• Zumba
• Pilates
• Aerobics
• Cardiovascular activity and weight training
• Playing a sport you enjoy,such as (tennis,cricket,badminton,football etc)
