Health and Fitness


Of course, we all want beautiful young skin. We want to prevent wrinkles as much as possible and prevent and reduce skin complaints if you suffer from them. Now I am someone with skin complaints (acne and rosacea) and therefore know better than anyone what is and is not good for skin care. So I have the 10 best skincare tips for you, and myself.

In addition, there are hundreds of ointments and products on the market that all promise to be super effective, so what is wisdom?

 In this article, I’ll share with you the best tips ever and what you can do today to boost your skin!

But first, a bit of basic information about skincare.

Table of contents article: 

  • Nutrients, Protection and Renewal
  • Tip 1: Nutrition for beautiful skin
  • Tip 2: Protection from the sun
  • Tip 3: Exercise
  • Tip 4: Steam bath
  • Tip 5: Correct bedding
  • Tip 6: Get enough sleep
  • Tip 7: Be careful with too much sugar
  • Tip 8: Take care with salt
  • Tip 9: Strength training
  • Tip 10: Skincare for the morning

Nutrients, Protection and Renewal

The three pillars of an effective skincare routine are nutrients, protection, and renewal. Nobody and no skin are the same, and this should certainly be taken into account. My skin is prone to pimples, and I should NOT use a greasy ointment, but this is essential to combat dryness with someone else.

Pillar 1: Nutrients

As a fact, our skin is the largest organ of our body. It is good to consider this for a moment because when we think of organs, we initially think of our heart, kidneys, or perhaps our lungs, but not our skin! It is important to understand that everything is connected and interdependent in the human body.

In other words, you also need to take good care of your body if you want to have healthy, beautiful skin.

Pillar 2: Protection

Nutrient intake is certainly a big part of the skincare puzzle. But it is also aware that the sun is the number 1 enemy when it comes to wrinkles and aging. In normal amounts, sunlight is good for the skin, but too much is extremely harmful and can have far-reaching consequences. The same goes for protecting your skin with an effective skincare routine that I’ll be talking about in a moment.

Pillar 3: Renewal

This means that our skin certainly can recover, even from occasionally falling back into old (unhealthy) habits or getting sunburnt once in a while. Or a reaction to wrong skincare products (often experienced myself). Especially then, it is good to go back to the basics and realize that you don’t have to do it perfectly.

I am a big supporter of the 80/20 rule, where you mainly focus on the top 20% for 80% of the result. This 20% is I will now share with you using many useful tips!


Tip 1: Nutrition for beautiful skin

A balanced diet brings AMAZING health improvements, we can discuss this for the whole day, and in this article, we will only focus on nutrition and our skin. The most important vitamins for oour skin are vitamins A, C, and E and various antioxidants that we naturally find in vegetables, fruit, and even dark 70+ chocolate (be careful with skin complaints).

 Side note: Now, I am not in favor of taking supplements when there is no shortage. I will not advise you in supplements because it must first be checked whether you have a deficiency. In addition, you should always be careful with supplements to the fat-soluble vitamins (ADEK) ”.

 Diet with vitamin A:

  • Carrots
  • Pumpkin
  • Eggs
  • Spinach
  • Beets
  • Red pepper
  • Paprika
  • Mango
  • Full Milk
  • Dried basil
  • Kale
  • Cantaloupe
  • Pears
  • Dried apricot
  • Tomato
  • Papaya
  • Steak
  • Turnip greens

If you want to eat something else, check the packaging to see if it is in it.

It is valuable to supplement your green smoothie with a handful of carrots, pumpkin, etc. Remember that variety is the key to success.

 Diet with vitamin C:

  • Citrus fruits
  • Berries
  • Sweet potatoes
  • Pepper
  • Spinach
  • Pomegranate
  • Red pepper
  • Kiwi
  • Green pepper
  • Green pepper
  • Tomato
  • Strawberry
  • Brussels sprouts
  • Cantaloupe
  • Broccoli
  • Snow peas
  • Red pepper
  • Kale
  • Cauliflower
  • Pineapple
  • Mango
  • Bok choy
  • Raspberries
  • asparagus
  • Blueberries
  • Watermelon
  • Green beans
  • Garlic
  • Celery
  • Banana
  • Avocado

Would you like something else to eat? Look if what you are eating contains Vitamin C or not.

Vitamin C is necessary as it aids in the production of collagen, which is essential for keeping the skin young. It is also a powerful antioxidant and also an important support for the absorption of iron.

Now in the Netherlands there will not be a shortage when it comes to vitamin C. However, do not underestimate the damage of free radicals on the skin – for example, too much sunlight damages the skin and for this your body needs antioxidants to limit the damage and reduce free radicals, this is also called the free radical theory and it even seems that it is the cause of aging.

Now you can’t stop free radicals completely – it’s part of life. But you can minimize them by improving your diet and getting enough antioxidants. Using skin care products with antioxidants is also a valuable strategy.

 Vitamin E:

  • Almonds
  • Avocados (my personal favorite)
  • Fatty fish
  • Sunflower seeds
  • Almonds
  • Spinach
  • Chards
  • asparagus
  • Peanuts
  • Turnip
  • Beetroot
  • Sarepta mustard
  • Olives
  • Olive oil
  • Broccoli
  • Kale
  • Shrimps
  • Cranberries (cranberries)
  • Blackberries
  • Kiwi
  • Carrots
  • Leeks

Would you like something else to eat? Check the packaging to see if it contains vitamin E.

Both vitamins C and E have a dual effect because they are both vitamins AND antioxidants. The trick is to get enough antioxidants from other sources in addition to vitamins.

My personal favorites are:

  • Dark chocolate (70+)
  • Green tea
  • Fish
  • Beans

But red wine is also full of antioxidants. However, I do not drink alcohol myself because of its effect on my skin condition. You will have to test this and of course in moderation 🙂

Tip 2: Protection from the sun

The sun is a star with advantages and disadvantages. On the one hand, it ensures that you produce vitamin D, on the other hand, you get skin damage if you get too much sunlight.

Therefore, protect your skin from the sun by applying sunscreen.

Wear a wide-brimmed hat.

Also stay in the shade as much as possible, sit in the shade of a tree when you go to the park for a barbecue or buy a parasol that allows you to sit in the shade.

The eating tomatoes also helps against the UV rays of the sun. The lycopene in the tomatoes can protect your body from the sun from within. Eating tomatoes alone is not enough, you should also follow all the previous advice from tip 2 to optimally protect yourself against the sun.

Take a look at Natural skincare for your skin.

Tip 3: Exercise

By exercising you increase the blood circulation in your body. At the beginning, the circulation in your skin is also improved and with endurance sports this decreases after a while to keep your body structure up to date, but after exercise your blood returns to your skin to cool your body. Through these blood movements you ensure that the smallest blood vessels in your skin continue to exist and that the transport function of the blood in your skin improves.

Good blood circulation is therefore important to bring protective antioxidants to the skin and to have a healthy tone. That’s why exercising is a good idea for your skin.

By exercising you often replace fat with muscle mass, if you suffer from cellucite this can be reduced because you have less fat in which cellulite can take place.

Be careful with sweating. If you sweat and don’t shower after exercise, you can get small bumps on your skin. It is not serious, but it is less beautiful. So keep an eye on your hygiene after exercise.

Tip 4: Steam bath

A steam bath was already used by the ancient Greeks and is done with a temperature of 43 degrees Celsius. The temperature and steam help against acne and improve blood circulation.

The steam causes the pores in the skin to open, so that a skin mask or care cream can do its job even better. Be careful though, some creams can cause an allergic reaction. So you should only do this with known ointments and creams.

Tip 5: Correct bedding

You wake up and see in the mirror that the pillow has left a nice mark on your face. That’s the first clear sign that bedding is affecting your skin. Depending on your position, your face and the rest of your body are in contact with your bedding all the time while you sleep.

It is important that your bedding breathes so that your sweat does not stick to your body, as you can get the same bumps as the bumps from sweat during sports.

 Always buy cotton, linen or silk bedding.

Tip 6: Get enough sleep

A nice combination with the good bedding is enough sleep. If you sleep too little, the blood circulation in your skin decreases and you look pale and pips. In addition, you rub your eyes more often, which gives you bags under the eyes, and that doesn’t help either.

While sleeping, the renewal of your skin takes place and all kinds of hormonal and metabolic processes take place. You need it for healthy skin. If you sleep too little, these processes are blocked and cannot be performed optimally. Therefore, sleep at least 8 hours a night.

While telling you the skincare tips, I thought maybe you should also learn about the skin problems.

Tip 7: Be careful with too much sugar

A delicious bar of milk chocolate, but the day after you see new pimples or other skin complaints. This is because there is a lot of sugar in milk chocolate.

The sugar causes your blood sugar to rise and your body has to produce more insulin, resulting in an inflammatory reaction throughout your body. That inflammation must be cleared up and the waste comes out of your skin with pimples. In addition, enzymes are created that reduce the production of collagen and elastin, so that you get wrinkles faster.

 So stick to fruit for snacking and replace the milk chocolate with at least 70% dark chocolate.

Tip 8: Take care with salt

Your body needs salt, but too much salt is not good for you. If you eat too much salt it has an impact on your immune system and also on your skin. As a result, you can again suffer from inflammation with all the pimples, dry skin and other consequences.

 Too much salt also creates cellulite.

Tip 9: Strength training

Strength training is a good way to lower your cholesterol. Scientific research shows that if you do strength training for four months, you as a woman already have almost 17 percent less LDL cholesterol. This effect is comparable in men, namely a decrease of 16 percent.

Cholesterol is bad for your blood flow, making your skin look beautiful, and triggers reactions in the body that are similar to inflammation. As a result, you can suffer more from skin problems than normal.

Tip 10: Skincare for the morning

You can start your morning routine by exfoliating the skin. That’s the way to wake up your skin in the morning. You can remove all unnecessary dead skin cells that were replaced during the night from your face.

 With dry or sensitive skin it is better to exfoliate once a week.

Then clean your face with a toner and then apply a nourishing and moisturizing cream. A bright day can begin.

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