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Eyes are the mirror of the soul, skin is the mirror of the body. Your skin reflects the state of your health, both past and present. Skin constantly renews itself, so you can improve skin almost immediately through proper cleansing and care.

Skin is the largest organ of the human body. If the skin of an adult were spread out flat, it would cover approximately 18 square feet. A piece of skin the size of a quarter contains 1 yard of blood vessels, 4 yards of nerves, 25 nerve ends, 100 sweat glands and more than 3 million cells. Skin is an important part of our body and should be treated as such.

Skin protects us-it keeps bacteria out of our bodies, regulates your body temperature, excretes (at least) three cups of water a day due to elimination and perspiring and it produces melanin which is what gives our skin and hair its color. Skin is the last organ to receive nutrients from our diet, which is why your state of health is reflected in your skin. If you are not taking care of yourself, the skin will show it.

Because skin is so important to our bodies, we need to know how to nurture and care for it. There are four important ingredients in taking care of your skin.

A diet of nutritious, wholesome, natural foods with plenty of water, daily, is essential. Foods that are most beneficial for your skin are: almonds, apples, asparagus, avocado, beans (black, kidney lima), bell peppers, all berries, broccoli, Brussels sprouts, berries, cabbage, cauliflower, celery, cantaloupe and honeydew melons, skinless chicken, Chilean sea bass, clams, cottage cheese (low fat), cucumbers, dark green leafy vegetables, dill, egg whites, endive, Feta cheese, filet of sole, flounder, garlic, ginger, halibut, kiwi, lemons, lentil soup, mushrooms, nuts, orange colored squash, regular oatmeal, olive oil, olives, pears, salmon, sardines, soybeans, tomatoes, trout, turkey breast and zucchini. You need to avoid junk foods, sweets, salting your foods, drinking coffee or alcohol and smoking. This information comes from The Perricone Perscription by Dr. Nickolas Perricone.

Exercise at least 3 times a week to create perspiration which allows your body to eliminate toxins. Avoid wearing makeup (use sunscreen) while exercising and stay away from heavy traffic areas. Breathe clean air. Spend at least 15 minutes to one half hour outside each day for vitamin D intake, which is provided by the sun. Please, do not expose your skin to unnecessary sun bathing; it may lead to permanent skin damage and/or skin cancer.

Cleansing to wash away the environmental toxins prior to retiring is important. Use liquid cleansers, which can be applied by hand to your face, and rinsed off thoroughly with lukewarm water. Wash cloths can form bacteria that could be transferred to your face. Sleep on a pillowcase and sheets for no more than one week-your skin sloughs dead skin cells on your bed linens, so keep them clean! Cover your face when spraying your hair to avoid clogging your pores. Finally, keep your hands off your face. Avoid picking, rubbing and scratching. Your skin should be treated like fine silk-protected and treated gently.

Supplements are highly beneficial for maintaining good skin. If you have the funds and access to supplements, these are helpful ones to use: a multivitamin, a B complex, vitamin C (ascorbic acid)-500mg), vitamin c ester--500 mg ascorbyl palmitate, vitamin E-200 to 400 mg, alpha lipoic acid-50 mg, calcium-1,000 mg, magnesium-400 mg, selenium--200mcg, l-carnitine-500 to 1000 mg, acetyl l-carnitine-500 mg, coenzyme Q10-15 to 150 mg, grape seed extract (OPCs)-30 to 100 mg, Tumeric-250mg, L-glutamine-250 to 1,000 mg, omega-3 fatty acids-2,000 mg, GLA (Omega-6 fatty acids) (borage or evening primrose oil-250 to 1,000 mg. These are supplements suggested in a new book featured on NBC's Today Show. Read The Perricone Prescription by Nicholas Perricone M.D. to learn the details and reasons the above vitamins and supplements are beneficial for your skin.

Skin creams and regimens are so personal that one needs to research and select the kinds they feel will work best for their age and skin type. There are a few absolute musts, however. Be sure to select an excellent sunscreen to be used daily, a good moisturizer, a night cream and a body cream. Make their use part of your daily routine.

Most of all remember your skin is a reflection of what is going on inside your body. The best makeup can not cover poor health. If you have proper nutrition, exercise, fresh air and a skin care regimen, you will have glowing, healthy skin for life

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