The Nutritional Institute

TOTAL SPORTS NUTRITION MAGAZINE - Apr/May 2014

Just like our food and supplements, many of us just wander into a shop and buy our skincare products with complete trust in the product manufacturers. Rachel Jesson's shocking truths and nourishing alternatives should change your shopping habits forever.

Recent studies indicate that 60 per cent of what is applied onto the skin is absorbed by the body. Skin care products are designed to penetrate the skin, so it makes sense to only be selecting the purist of ingredients, free of chemicals and toxic substances. Like shopping for food and scanning the ingredients label, the same act should be followed with skin care products. If some of the ingredients are made up of non-pronounceable words, then the product is probably not the one you should be selecting. 

Most skin care products bought from a commercial outlet will be filled with petrochemicals, artificial colourants, parfums, glycols, lauryl sulphates, parabens, preservatives, synthetic additives, bulking agents and other hidden ingredients. Over time, the skin tries to cope with chemical toxins; it becomes overburdened, weak and more vulnerable to free radical damage, dryness and sensitivities. We should also be cautious of products that declare themselves as organic: only 1% of the product needs to have an organic ingredient for it to be labeled organic. 

Skin health comes from within

The skin is the largest organ in the body and is highly connected with the nervous, circulatory and endocrine systems. So what goes on internally has an important role when it comes to the appearance and resilience of the skin. The skin draws from the body's water and nourishment. So first and foremost when addressing the care of the skin; we must make sure that we're eating the right foods and drinking lots of fluids. Dehydrated tissue increases the inflammatory response and weakens the skin's barrier of protection. It may also cause the skin to over-secrete oil in an attempt to rebalance water levels and heal cracked tissues. Although this is a necessary factor, it may result in blocking up delicate pores, leading to acne breakouts and further inflammation.

Nutrients that are particularly beneficial to the skin include beta carotene, lycopene, astaxanthin, rutin, vitamins E and C and polyphenols such as resveratrol:

• Beta Carotene turns into vitamin A in the body and is vital for the growth and repair of soft tissue, mucous membranes, skeletal system and skin. Foods high in this nutrient are normally green and orange in colour, such as; spirulina, chlorella, goji berries, dark greens, carrots and winter squash, to name a few.  
• Lycopene is fat soluble, so if you consume a healthy source of fat with your lycopene-rich fruits, it will help the body to absorb this nutrient. Food types include tomatoes, guava, pink grapefruit and water melon.
• Astaxanthin is an antioxidant from the carotenoid family, found in red pigmented micro algae. This carotenoid is like nature’s sunscreen and is produced to prevent the algae from drying out and suffering cellular damage from sun exposure. Animals that eat the algae, such as salmon and crustaceans, acquire the phytonutrients and their benefits. When consumed, it may pass through the blood brain barrier, protecting every cell from free radicals. Astaxanthin is fat soluble and it is suggested that a source of omega-3 fats should be consumed for full benefits.   
• Rutin is an antioxidant that strengthens the capillaries, preventing them from thinning and rupturing due to UV rays. It is a powerful bioflavonoid found in foods such as buckwheat, asparagus, dark berries, apricots and citrus fruits.
• Vitamin E is important for helping maintain healing levels of Vitamin A within the body, which can become depleted with sun exposure. It helps keep the skin soft and supple and assists in healthy cell division. Foods high in Vitamin E include almonds, sunflower seeds, swiss chard, papaya, asparagus and bell peppers.
• Vitamin C is completely necessary when it comes to maintaining the structure and integrity of collagen. A breakdown of collagen will lead to wrinkles and loss of elasticity. When protecting the skin, it is important to get Vitamin C to our skin cells topically and internally. Food examples include tropical fruits, broccoli, baobab, cacao beans (raw cocoa), incan and acai berries, to name a few. 
• Resveratrol fights free radicals and inflammation and increases oxygen and blood circulation to the skin, which is nourishing and revitalising. Food examples include seeded grapes, red wine, cranberries and blueberries.               

The antioxidants in raw fruits, vegetables and super foods will aid the skin in fighting any free radical damage caused by the UV rays from the inside out. If the blood is full of minerals, antioxidants, phytonutrients and bioflavonoids, the skin has a reserve of protection to draw from. With this abundance, the skin can begin to repair any cellular damage immediately.

Sunscreen with a difference

With the demands of physical exercise, especially endurance sports, it can be difficult to remain hydrated and bathed in antioxidants. Therefore, a natural sunscreen may be in order. There are decent products available that utilise micronised zinc oxide or titanium dioxide to create a blocking shield from the sun. Actually, these are the only two words that you will need to remember when making your purchase. Other desirable ingredients on a label include olive oil, beeswax, cocoa butter, shea butter, natural vitamin E and essential oil fragrances. Most brands use the official names for these products. For example, Cera Alba is beeswax, so you may need to google the names before making your purchase. Sunscreens formulated with a rich balm base of plant oil and beeswax are naturally water resistant. Be mindful that you're looking for organic or wildcrafted ingredients (harvested from the wild and free of chemicals); the less harmful pesticides and chemicals the better.

Homemade skin creams

There are so many skin care products available, so it's hard not to become overwhelmed. The skin, even though it is our first line of defense from the outside world, is delicate and the balance can easily be disrupted. Because of this, it is important to keep a simple and effective skin care routine. And because us ladies like our blokes to grow old gracefully, I'm talking to the guys here too!

Skin products made with raw, living ingredients retain all their life energy, antioxidants, minerals, vitamins and essential fatty acids and therefore nourish the skin. Instead of over-spending in a department store, head for the fresh produce section of your supermarket. Most of these foods can be mashed, blended or sliced for little expense and with great benefits. So what you don’t manage to consume, you create. 

Homemade recipes for your skin:

Grape Facial Cleanser

• 1 cup of mashed grapes
• 1 teaspoon olive oil
• ½ teaspoon salt or baking soda
• ¼ cup milk

Blend well. Wash your face with this every morning and evening and rinse off with warm water.

Grapes are high in minerals and antioxidants. Salt or baking soda combined with milk gently exfoliates dead skin cells.  

Avocado citrus mask

• ½ ripe organic avocado
• 3 chunks fresh pineapple
• ¼ organic lime
• 1 tbsp extra virgin olive or coconut oil
• ½ tbsp raw honey

Add the avocado and pineapple in a food processor. Squeeze the lime juice and pulp into the mixture. Process until smooth, but textured. Add oil and honey and mix in with a fork.

Apply the mask and leave for 10 minutes. Remove the excess with your finger, leaving a fine layer. Steam your face over a basin with a towel over your head for three to five minutes, massaging in upward circular movements. Remove with a warm wash cloth and apply moisturizer. 

This mask is perfect for healing dehydrated skin from all the time spent outdoors. 

Face and body butter 

• ½ cup raw shea butter
• ¼ cup coconut oil
• ¼ cup almond oil
• Essential oil

Melt shea butter and coconut oil in the top of a double boiler. Remove from heat and let it cool for 20 minutes. Stir in almond oil and essential oil of your choice (not all essential oils are skin or child friendly, so do your research before adding). Men can try adding a few drops of lemongrass oil for a more masculine scent. Place the mixture in the freezer. Wait until the oils start to partially solidify and whip until a butter-like consistency is achieved. Place in a clean glass jar and enjoy.  

Shea butter is rich in Vitamins A, E and essential fatty acids. Coconut oil removes dead skin cells, protects the skin from the damaging effects of free radicals, penetrates into the deep layers to strengthen the underlying tissue, keeps the connective tissue strong and supple and also improves the skin's elasticity and softness.    

The best way to replenish the skin is from the inside out. However, athletes must provide some skin nourishment on the outside as well. I have given you the information and have kept it simple for you to easily take action. We spend so much time taking care of our nutritional needs, sculpting our bodies to perform at their peaks, but neglect the biggest organ that is exposed to both chemicals and pollutants on a daily basis. It’s time to get creative, take up the challenge and have some fun experimenting.