by AVIVA PURE.
In this guide, you’ll learn:
- The first facial feature we scan to estimate another’s age
- 4 main factors that cause aging (including the one food that is the "equivalent of putting your face in front of a sun lamp")
- 6 key preventatives for aging (#1 could reduce lifetime aging by nearly 30%!)
- How Japanese women are able to maintain porcelain like skin well into their later years
- How to identify where your skin is currently at in aging process
- #1 reason people fail at skin care
- How to find your skin type
- A simple, 4-step natural skin care routine for everyone.
When it comes to aging and the maintenance of our skin, there is no denying a youthful appearance has a strong correlation with higher self-esteem, more confident social interactions and better overall quality of life.
A number of studies have shown that humans are evolutionary wired to instantly scan each other for signs of health and vitality. Here are the five areas we scan first to estimate another person's age:
1) Mouth Area: wrinkles around the lips
2) Eye Area: wrinkles and dark circles
3) Overall Skin Tone: uneven coloration, presence of brown spots
4) Nasal Fold: “parentheses” sign around the nose and mouth
5) Frown Lines: forehead wrinkles
1) Protect Your Skin From UV Radiation
The debate among experts for decades has been how much ultraviolet (UV) radiation plays in the aging process.
In the 1960’s, scientific journal articles were published showing UV radiation accounting for as much as 100% of the external influences that result in aging, while others studies have since shown it accounts for nearly 80% of external influences in aging.
SPF refers to the ability to block UVB rays. UVB rays are mostly absorbed and eliminated in the skin's Epidermis.
UVA rays, however, are the main cause for accelerated skin aging.
UVA rays pass straight through to the epidermis, resulting in a massive increase in enzymes that tear apart collagen.
As the damages gets worse, blood appears to be closer to the skin because the skin has thinned out, leading to discoloration, or sun spots. We will show you how this can be prevented in another chapter.
2) Watch Your Diet:
In a Monash University Study by Martalena Purba, Ph.D., it stated that independent of sun and other environmental factors, a consistent diet of healthy foods is directly correlated with significantly fewer wrinkles and signs of facial aging.
Below is a list of foods and beverages singled out as wrinkle promoters:
•High Fat Dairy
•Butter, Margarine and Saturated Fat
•Baked goods; cakes, pastries, and sugar-rich desserts
Sugar encourages the production of Advanced Glycation End Products (AGEs). According to Alan Logan, ND, Mark Rubin, MD, and Phillip Levy, MD, in their book, Your, Skin Younger, the high quantity of sugars we consume are the:
3) Reduce Chronic Inflammation:
Poor diet, stress, lack of physical exercise - these are a few of the main factors that lead to chronic inflammation. Inflammation is a root cause of skin aging and skin conditions (acne, psoriasis and virtually all skin conditions in between).
Alan Logan, ND, Mark Rubin, MD, and Phillip Levy, MD, describe inflammation damage to the skin as:
“the same way that waves erode a coastline - once set in motion, inflammation in the skin will further promote oxidative stress.”
Oxygen is used to produce energy in the human body, and one of the byproducts of this is free radicals. Free radicals are one of the top enemies to human skin. They create a never ending vicious cycle in which oxidative stress promotes inflammation, and inflammation creates more oxidative stress.
The body is equipped with defense mechanisms for this, but it also must be fed with vitamins and phytochemicals from fruits, plants, and herbs for this process to slow down skin aging.
4) Avoid Internal Disease:
The previous thinking has been that besides genetics and UV rays, there was nothing to worry about when its comes to aging.
This couldn’t be any further from the truth.
In a study done by Harry Daniell, MD, published in the Annals of Internal Medicine (1971), he discovered a link between wrinkles and internal disease. Those in the study who had the worst wrinkle score also had higher occurrences of certain diseases.
Another study by Martalena Purba, Ph.D., examined wrinkles at locations with limited sun exposure. The researchers found that the higher degree of skin wrinkling, the lower scores of general health (diabetes, heart disease, hypertension).
In this chapter, we will discuss key preventative measures that you can take to prevent aging. You really don’t have to look old for your age if you’re able to follow these key principles!
1) Get Your Omega-3 Fatty Acids From Fish Oils
Doctor’s have long preached about the importance of Omega-3 fatty acids in our diets, and additional studies have confirmed the link between Omega-3 found in fish oil and A reduction in damage caused by UV rays.
“The ingested fish oil (EPA) was estimated to provide a SPF of 1.15. A consistent SPF of 1.15 without applying any topical sunscreen translates to a 30% reduction in the lifetime risk of skin cancer.“
The above is from a study published in the Archives of Dermatological Research (1992), with participants taking 2.8g of fish oil (EPA) daily. Since agents that reduce skin cancer are also anti-aging for the skin, this study highlighted the importance of Omega-3’s from fish oil for youthful skin.
Now, let’s take another look at how beneficial fish and seafood are for anti-aging.
Have you ever noticed how Japanese women are able to maintain their younger looks well into the later years of their life?
An observational study showed that North American females between 29 and 69 years old experienced an earlier onset of facial wrinkles and sagging compared to that of the Japanese.
A reason for this could be the difference in average annual consumption of fish/ seafood per year between the USA and Japan. Take a look at the graph below:
2) Eat Plenty of Colorful Antioxidant-Rich Fruits & Vegetables
Studies have shown that the combination of antioxidants in Vitamins A, C & E found in colorful fruits and vegetables can put a stop on the aging process. Below is a list of foods with a high antioxidant content:
3) Get Your Lycopene
Lycopene is a member of the Vitamin A family of antioxidants called carotenoids. Studies have shown lycopene to prevent UV-induced sunburn. Foods that are abundant in lycopene include tomatoes, grapefruit, and watermelon.
4) Switch to Organic Carrier and Essential Oils
By now we have learned that Vitamins A, C & E are effective when they are ingested via fruits and vegetables.
They are also able to penetrate the layers of your skin via topic applications of organic carrier and essential oils.
An example of an organic oil that works well for anti-aging is Rosehip Seed Oil
. With skin rejuvenating Vitamins A, C, and E, Rosehip Seed Oil is considered a safer alternative than Botox to repair the skin's surface and restore elasticity.
5) Exercise/Yoga/Meditation to Reduce Stress
All three of these tools play an important role in stress reduction and improving one's outlook on life. How does this relate to skin care? Stress and-and a positive outlook are associated with lower levels of inflammation. Inflammation, as we know, is the root of all the harmful skin conditions on the body. Regular meditation can increase serotonin and melatonin levels by up 123%. Both of these chemicals are critical for healthy collagen and younger looking skin.
6) Get Your Beauty Sleep
Tryptophan is an amino acid found Turkey, and when combined with sweet potatoes or cranberry sauce, it is the reason why we feel sleepy after a Thanksgiving meal. It also plays an important role in skin. Depletion of Tryptophan through sleep deprivation encourages the breakdown of collagen, causing the skin to loses its strength and elasticity. No wonder why people say to be sure to get your beauty sleep!
As you hit certain age milestones in your life, the body undergoes rapid changes. On top of the body’s natural cycle; stress, diet, exercise and sun damage all begin to add to the aging process.
We will take a look at what to expect from your skin in each decade of your life, as well as ways to help slow aging:
After battling hormones for much of your teens, the 20’s are when finally see your skin begin to settle down and see a noticeable change. It’s also a key time when you set the foundation for your skin for the remaining decades.
Your 20's are when you should be setting up a complete skin care routine. You should begin using a cleanser and moisturizer regularly, and to create a habit of using an exfoliator to remove dead skin cells at least twice monthly. Your skin may still experience the occasional breakout, but it is important to consider if these are related to other areas in your life such as diet and stress.
The most important skincare habit to develop in your 20’s is to minimize sun exposure. Sun exposure ages your skin faster than anything else and breaks down collagen and elastin. Always use a moisturizer with an SPF, or apply sunscreen regularly. Focusing on this habit now will benefit in the upcoming decades when skin begins to naturally age faster.
The 30’s are a time when life when you begin to see the most personal growth in your life. You have settled into your career and maybe have begun to raise a family. They are also a time when you start to a notice a visible change to your skin. How well you treated your skin in your 20’s plays a key role in determining how fast these changes begin to appear.
If you have not started a skincare routine by now, it is critical that you establish a disciplined routine going forward. Researchers have shown that the glycation process in the skin is turned on in full gear at age thirty-five. The collagen and elastin start to break down, causing fine lines to appear around the eyes, mouth and forehead.
Continuing to moisturize your skin will help in maintaining healthy skin. Key areas to focus on: Early signs of sun damage and fine lines around the eyes.
Courtesy of changing hormones, your skin goes through some radical changes after 40. All that sunbathing you thought you’d gotten away with starts to deliver results in the form of dark spots and uneven tone. And the biggest change in your skin after 40 is its sudden lack of moisture.
As you notice deeper lines beginning to form around the mouth and eyes, the skin will require products to boost the collagen. Retinol may help bring back your skin's natural firmness and texture.
Continue to focus on protecting the skin from the sun as well as sticking to the normal routine of cleansing, exfoliating and moisturizing. Diet, sleep and exercise also play crucial roles in promoting healthy skin. Make sure you eat plenty of fruits and vegetables, lean proteins, and healthy fats.
Great skin at midlife is actually simpler than you think. Moisturizing the body and face regularly is very important, especially the neck, as it is one of the areas of the body that reveal true age.
Skin can begin to sag and age spots may be visible; so minimizing your exposure to the sun is crucial if you do not want any existing age spots to worsen. Be sure to seek shade between 10 a.m. and 2 p.m. and whenever possible, wear a wide-brimmed hat, pants, and long sleeves. Slather on the sunscreen every day before going outdoors.
Diet and exercise continue to play a role in the health and physical condition of the skin. Focus on Omega-3 fatty acids and a daily supply fruits and vegetables.
Get plenty of sleep: It’s called beauty rest for a reason. Sleep gives your body time to refresh and renew itself. At this point, you should also be visiting the dermatologist occasionally.
Identifying your skin type is an important first step in knowing how to treat your skin, what products to use, and how to have perfect skin.
It is estimated that #1 reason people fail at skin care fail is the failure to identify the correct skin type.
Similar to how a doctor performs a general assessment before they make any recommendations, we will help you to identify your skin type before we suggest any routines. Continue below to see the steps in determining your skin type.
Step 1: Wash your face with a gentle cleanser and pat dry. Make sure to remove any makeup or dirt and oils that have accumulated during your day, allowing your skin to appear fresh.
Step 2: Wait an hour. During this time, your skin should return to its natural state.
Step 3: Dab your face with a tissue, pay attention to the T- zone (see picture on the previous page for an example of T-zone area): your forehead and nose.
Step 4: Use the chart below to identify your skin type.
After research and testing, we’ve identified a simple, 4 step natural skin care routine. These 4 steps provide the framework of every effective skin care routine. If you can master these four steps, we are confident you can create a lifetime of beautiful skin.
THE FOUR STEPS
- Moisturize with Serum
- Seal with Oil or Cream
1. Use a Cleanser (But Do Not Over-Cleanse):
The first step in your routine should be cleansing. The removes any makeup, dirt, debris from your skin’s surface. The cleanser
should be oil based and should leave skin soft and hydrated, not tight and dry. Avoid any chemical ingredients or fragrances, as these can irritate the skin and cause further damage.
Keep in mind that oily and acne skin is often dehydrated underneath, so you do not want to use any harsh cleansers that strip the skin of its oils.
To apply, use light strokes of the fingertips to gently massage cleanser into the skin and then wipe away with a soft towel.
Note: One of the biggest skin care mistakes is over cleansing. Start with once per day in the evening, and if necessary, increase to two times but it should never be more than that. This could irritate and dry the skin out enough to ruin the entire routine before it has started.
2. Exfoliate, Exfoliate:
The main purpose of exfoliating is to rid the top layer of skin of any excess so the skin care products are able to achieve their purpose of getting to the intended areas. A key takeaway regarding exfoliates: they are NOT to irritate or inflame your skin.
For dry skin, exfoliating keeps dry skin flakes from clogging the pores. Start by exfoliating once per week and if any irritation occurs delay to 10-14 days between exfoliations.
For oily skin, exfoliation is important for removing excess sebum. Excess sebum can trap dead skin cells in the pore and contribute to congestion. Depending on the sensitivity of your skin, it might be useful to exfoliate more than once per week.
Exfoliation via products containing Alpha-hydroxy acids (AHAs) and beta hydroxy acids (BHAs) have been shown by research to provide a smooth appearance and make wrinkles appear less. Though lately there have been conflicting reports with these suggesting they increase your sun sensitivity. If these are going to be used, the skin should be monitored for any changes. Organic facial scrubs can also be used with ingredients such as sandalwood powder, rose powder and clay powder. The skin should be monitored for any sensitivity to certain ingredients but these are also excellent ways of exfoliating.
3. Deliver Nutrients with a Serum:
Of all the products in your routine, a high-performance serum
is critical because it delivers nutrients deep into your skin. The serum is made of powerful oils to strengthen the skin by feeding it with vitamins and antioxidants. It is responsible for collagen building and anti-aging, hence why it stays on your skin the longest. Look for products with an organic carrier and essential oils formulated for your skin type. It is crucial that these are applied on a daily basis.
4. Seal Serum With Moisturizer or Cream:
The final step is to seal in the serum. A study in the Journal of Investigative Dermatology confirmed that fancy, expensive anti-aging beauty creams contain ingredients that block key nutrients from reaching their target.
Instead, a moisturizer or cream should be viewed as a way to seal the serum into the skin so it is able to effectively accomplish its task. In the morning, seal the serum in with moisturizers or creams that contain SPFs. At night, use a moisturizer with Retinol
to help speed up wrinkle repair and lock the serum into the skin.
How do I apply serums and creams? Taking a page out of the Japanese's skin care routines, it is most effective to apply serums and moisturizers onto freshly washed, barely dry skin. Next, apply a small amount of the product onto your warm hands and gently press it on your skin. Using warm hands encourages faster absorption and penetration. When applying the cream or night oil, wait 1-2 minutes until the serum is dry before apply. This will allow the serum to fully sink into the skin.
How much to apply? When applying oils, a little goes a long way. For most people, one drop can go a long way. Try to avoid over-saturating your face.
What about a toner? Toners help to balance the skin’s pH and complete the cleansing process. Any impurities that can still be lingering after washing with a cleanser will be removed by a toner. Our skin requires a more acidic pH (4–5.5 roughly, depending on your individual skin type. A toner is not considered a necessity and should be determined by your skin type. If a toner is applied, finish by applying the serum and cream to the skin.
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Disclosure: This book not indented as a substitute for medical advice from a qualified physician. The intent of this book is to provide general information in regard to the subject matter covered. If medical advice or other expert help is needed, the services of the appropriate medical professional should be sought.