Healthy Skin Secret #1: Eat Your Fluids
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Surprise! For healthy skin, you should eat, not drink, a good portion of your fluids. Fresh fruits and veggies are 85 to 95 percent water, and the water they contain is structured, meaning it's surrounded by molecules designed to help it get into cells quickly and easily. Pick brightly colored produce for the most nutrients.
Healthy Skin Secret #2: Fill Up at the Farmer's Market
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Fruits and vegetables are also rich in the healing antioxidants your body needs for cell repair and healthy skin. They also contain trace minerals and B vitamins that your body uses to synthesize DNA and new cells. Aim for at least three fruit and five vegetable servings a day.
Healthy Skin Secret #3: Add More Whole Grains, Legumes, Nuts
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High-fiber foods help your body hold water, flush out toxins, and are the richest source of healthy-skin promoting nutrients. Whole grains have compounds used to make skin-firming collagen and elastin, beans supply antioxidants, and nuts and seeds are high in healthy fats to keep skin supple. Aim for 35 grams of fiber a day.
Healthy Skin Secret #4: Load Up on Lecithin
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This fatty substance helps repair tissues and organs by helping your body build cells with strong, watertight membranes. Take a daily supplement containing 2,000 to 4,000 milligrams of lecithin and choose lecithin-rich foods, such as eggs, cauliflower, peanuts, peanut butter, oranges, potatoes, spinach, and tomatoes.
Healthy Skin Secret #5: Lift Weights
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People who exercise regularly have higher cellular water content and stay better hydrated than their sedentary counterparts. That's because muscle cells hold much more water than fat cells do. Lean tissue (bone and muscle) is 70 to 75 percent water; fat tissue is just 10 to 20 percent. The best way to build muscle and boost metabolism is to strength train.
Healthy Skin Secret #6: Get to Bed!
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Sleep deprivation and stress compromise your skin's barrier function—which keeps moisture in and harmful substances out. Adequate sleep is necessary in order to produce the growth hormone responsible for cell reproduction and the restoration of skin elasticity. Plus, skin repairs itself best at night. Find out how much sleep you need with our Sleep Needs Calculator.