The skin is the largest organ of the body in both surface area and weight (about 16% of total body weight). In adults, the skin weighs approximately 4 - 5kg and covers an area of about 2 square metres. Skin also contains approximately 15% of the body's water content. Skin is made up of, among other things, keratin and connective tissue (collagen and elastic fibres). Collagen is the largest part of the skin's support structure, and gives skin its resilience, ability to stretch, and strength. Skin tissue also constitutes nerves, glands, blood vessels and hair follicles.

Skin has many functions, including regulation of body temperature, protecting our organs from the external environment (heat, chemicals and certain microbes), sensations of touch (heat, cold, pain, and pressure), absorption, elimination of toxins from the body (sweating), and the production of Vitamin D via exposure to sunlight.

The skin is our most visible bodily system. It is more than our outer protective layer - it also forms the image we create and project to the rest of the world, and can often play a big part in defining our sense of self.

As we age, collagen fibres begin to decrease in number, and elastic fibres tend to lose some of their elasticity. As a result of this natural aging process, our skin becomes thinner and develops creases and wrinkles. As we get older, the skin's fibres lose their ability to hold water, causing dryness and dehydration. This aging effect on the skin can be accelerated by certain factors and habits (such as smoking, which drastically depletes the body of vitamin C), and also delayed by positive changes and habits.

Skin care is about more than what we put on our skin, it also encompasses our state of inner health! Many factors contribute to the health of our skin, such as healthy digestion, proper liver function, sufficient water intake, regular exercise, adequate sleep and rest, and avoiding the damaging rays of the sun. We do need some exposure to sunlight, especially for the synthesis of vitamin D and the health of our bones, but it should not be during the middle of the day when the sun's rays are at their most damaging. Always use a sunscreen or cover up to avoid getting sunburnt if you are going to be out in the sun for extended periods of time. Sun exposure leads to not only skin dehydration, but also to free radical damage to skin cells. The harmful UVA rays erode the elastic tissues in the skin, leading to the formation of lines and wrinkles.

More than moderate or excessive alcohol intake can contribute to the aging process, as well as cause reddening of the skin and the formation of spider veins. Excessive alcohol intake can also contribute to a deficiency of the key nutrients that the skin requires. Excessive dieting and rapid weight gain and weight loss can lead to stretch marks and skin sagging. Steady weight loss through healthy dietary changes is much more beneficial to the health of your skin and your body! If your diet is lacking in any way or not well balanced, you may benefit from supplementing with antioxidants and other nutrients that are beneficial to the skin.

FOODS, HERBS AND NUTRIENTS FOR THE SKIN

• Vitamin A and carotenoids - antioxidants that are necessary for the healing of skin and also for the formation of new skin tissue.
• Silica - stimulates collagen synthesis. Needed for skin elasticity, resilience and strength.
• Selenium - an antioxidant nutrient that works together with vitamin E.
• Lipoic acid - a "universal" antioxidant that is both fat and water soluble. Also has the ability to recycle vitamin C and vitamin E.
• Coenzyme Q10 - an antioxidant that helps to maintain the flexibility of cell membranes.
• Vitamin C (with bioflavonoids) - required for the formation of collagen and thus contributes to skin's elasticity and flexibility. An antioxidant vitamin that helps fight free radicals and prevent cell damage. Vitamin C also strengthens the capillaries that feed blood, oxygen and nutrients to the skin. Promotes healing of wounds, bruises and scar tissue.
• Applied topically (in many skin care products), Vitamin C can promote the production of collagen, improve skin tone, and reduce the appearance of fine lines and wrinkles.
• Vitamin E - antioxidant - protects against free radical damage that can harm skin and contribute to aging.
• Zinc - required for healing, repair and tissue strength, as well as the proper functioning of sebaceous glands.
• Copper - involved in collagen production and required for the health of the skin. Needed in balance with zinc.
• Calcium and Magnesium - needed in a correct ratio of 2:1 for proper absorption and utilisation. A deficiency of these nutrients may contribute to fragile skin.
• Flaxseed oil, Evening Primrose oil and Fish oil - all provide essential fatty acids (EFAs) needed for healthy skin. EFAs improve skin texture and quality.
• Lecithin granules or capsules - required for proper absorption of EFAs.
• L-cysteine - a sulphur-containing amino acid that promotes healthy skin. Sulphur keeps the skin smooth and youthful.
• Glucosamine sulphate - needed for the formation of connective tissue and healthy skin.
• B complex vitamins - reduce stress and therefore slow the process of aging caused by stress.
• Emu oil - contains omega 3, 6 & 9 EFAs. Can be taken internally and/or applied as a facial moisturiser to reduce wrinkles and lines.
• Grapeseed extract - powerful antioxidant that protects the skin from damage. Rich in OPCs.
• Horsetail (high in Silica), Burdock root, Alfalfa, Kelp and Red Raspberry leaf are all herbs that are beneficial to the skin.
• Golden seal, Red clover and Yellow dock - herbs which open up the normal channels of elimination and promote healthy skin. These herbs help to cleanse the whole of the body and rid the blood of impurities to restore healthy bodily function.
• Witch hazel, Aloe vera, Chamomile, Calendula, Lavender oil and Rosehip oil can all be applied topically to soothe, calm and hydrate the skin.

TIPS FOR HEALTHY SKIN

• A healthy diet is vitally important for good skin care and overall health. Plenty of fresh fruits and vegetables, whole grains, nuts, seeds, and legumes are required to supply your skin with much needed nutrients.
• Avoid saturated fats and excess animal fats.
• Keep the skin hydrated and flush out unwanted toxins by drinking at least 1-2L of clean water each day.
• Avoid using harsh, drying soaps on your face. Use good quality skin care products with pure, natural and botanical ingredients. Keep the skin moisturised and protected - it is best to apply a moisturiser while the skin is still damp.
• Always remove makeup before going to bed using gentle cleansers or natural oils (such as avocado oil). Rinse off with warm water.

You can help to improve the condition of your skin and reduce the speed at which your skin ages by making positive lifestyle and dietary changes. Get regular exercise and adequate sleep, drink plenty of water, eat a healthy and well-balanced diet, reduce stress, stop smoking and limit your alcohol intake.