Getting Great Summer Skin

Fitness Handout:

Is your skin ready for the summer? The cold, dry months of winter can leave skin parched, dull and flaky, yet preparing skin for summer involves more than a great moisturizer. Beautiful skin starts from the inside.

People often turn to topical treatments to shed their winter pallor, unaware that a diet rich in skin-nourishing nutrients coupled with blood-pumping exercise can revive the dullest winter complexion.

Martina M. Cartwright PhD, RD, adjunct faculty member at the University of Arizona and an independent biomedical consultant, author and nutrition counselor living in Scottsdale, Arizona, shares how.

Recipe for Healthy Skin

The diet-appearance connection has long fascinated scientists. Studies associating diet with acne, clear skin tone and overall skin health have demonstrated that certain vitamins, minerals and fats may help create a healthy, ageless glow.

  • Cosgrove et al. (2007) assessed the relationship between diet and skin aging in 4,025 middle-aged women. Those whose faces had a wrinkled appearance consumed significantly less protein, potassium, vitamin C and vitamin A. Dry skin was observed in women with lower linoleic acid and vitamin C intake.
  • Boelsma et al. (2003) found in a study of 302 adults that serum vitamin A levels correlated to sebum content and fat intake were associated with skin hydration.
  • Purba et al. (2001) observed less sun-exposed skin wrinkling in older adults who consumed eggs, yogurt, legumes, fruits, vegetables and olive oil, suggesting that diets rich in antioxidant vitamins and minerals and certain fats may ward off signs of aging.
Exercise Creates a Rosy Outlook

The skin benefits of exercise are numerous. Increased muscle tone can improve skin appearance by firming the foundation that underlies tissue. Regular exercise keeps skin vibrant by increasing blood flow, which bathes skin tissue in oxygen and vital nutrients, encouraging new cells to form and whisking away damaging toxins.

While the repeated physical movements of exercise may cause unsupported skin to sag, Cosgrove et al. (2007) reported more skin dryness and wrinkles in women who were less physically active. Chafing, rashes and skin conditions like eczema, psoriasis, rosacea and acne can flare up in response to heat, sweating and pool chlorine (Jaret 2011). Diets rich in omega-3 fatty acids may relieve these conditions, but showering after exercise and using powder or moisturizer can help reduce skin inflammation right away. Sunscreen is a must for outdoor activities.

The Right Combination

Healthy skin starts with good eating habits, exercise and a skincare regimen that includes exfoliation, cleansing, moisturizing and using sunscreen. Skincare expert Peter Thomas Roth says, “A regular skincare regimen that includes sunscreen is essential to getting the great skin you want, but healthy diet and activity are key.”

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References
Boelsma, E., et al. 2003. Human skin condition and its associations with nutrient concentrations in serum and diet. American Journal of Clinical Nutrition, 77 (2), 348–55.

Cosgrove, M.C., et al. 2007. Dietary nutrient intakes and skin-aging appearance among middle-aged American women. American Journal of Clinical Nutrition, 86, (4), 1225–31.

Dinkova-Kostova, A.T. 2008. Phytochemicals as protectors against ultraviolet radiation: Versatility of effects and mechanisms. Planta Medica, 74 (13), 1548–59.

Jaret, P. 2011. Exercise for Healthy Skin. WebMD. www.webmd.com/skin-problems-and-treatments/acne/acne-care-11/exercise?page=1; retrieved Jan. 4, 2012.

Purba, M., et al. 2001. Skin wrinkling: Can food make a difference? Journal of the American College of Nutrition, 20 (1), 71–80.
June 2013

© 2013 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.

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