Diet and Skin Care

Monday, August 29, 2011 by Dr. Susan Lark
What natural skin care ingredients you use ON your skin are important for the health and well-being of your skin. 

But what you eat can have a significant impact on your skin, as well. For instance, refined sugar in particular can exacerbate a host of skin problems, like acne. (And it doesn't matter if you are in your reproductive years, premenopause, or menopause...all women get acne!) First, sugar prompts the secretion of androgens, hormones that cause oil glands to go into overdrive. Second, sugar causes an insulin response in the body, which leads to inflammation. When pores become blocked, then inflamed, bacteria get trapped under the skin, which leads to pimples and blackheads. This inflammatory response can also aggravate other conditions like rosacea and eczema.

So, along with taking skin-supportive nutrients, using the best natural skin care products on the market, and balancing your female hormones, give your kitchen pantry a major overhaul. Get rid of all refined carbohydrates and foods high in sugar, fat, and ingredients you can’t pronounce. Your diet should be overwhelmingly rich in vegetables and fruits (preferably organic), whole grains, raw nuts, legumes, occasional free-range poultry, and wild-caught fish like salmon, tuna, and mackerel. 

Get Rid of Those Grays Naturally

Monday, August 15, 2011 by Dr. Susan Lark
While some women find their gray hair distinguished, others want to pluck every gray they see. While I personally think gray hair looks classy on a lady, I can understand why some women want to color over it.

The bad news is that hair dye has been connected to bladder cancer. In one large study, women who used permanent hair dye at least once a month were twice as likely to develop bladder cancer as those who did not. And those women who regularly used hair dye for at least 15 years had triple the risk. The chemicals in hair dyes can penetrate the skin on your scalp, enter your bloodstream, and get filtered out through your kidneys into your urine and bladder. The lining of the bladder is a very sensitive mucous membrane, and regularly exposing this membrane to the potential carcinogens in hair dye can lead to cell damage that can eventually develops into cancer.

To reduce your risk, don’t use permanent, dark colored hair dyes, which have more of the offending chemicals. Instead, consider trying other options, such as henna, semi-permanent dyes, highlights, and herb-based rinses. Some salons, like Aveda, offer dyes that have lower concentrations of certain chemicals like peroxide and ammonia. I also suggest you try foiling, as less of the dye touches your scalp. Or, visit Long Locks for some fun and interesting natural skin care recipes and hair care recipes. 

Where to find the best natural beauty care products

Monday, July 11, 2011 by Dr. Susan Lark
I talk all the time about the importance of natural skin care ingredients, and what toxic ingredients to avoid.

You may be wondering if your favorite products contain harmful ingredients that may affect your skin and health. I recommend visiting the Environmental Working Group’s Skin Deep Cosmetic Safety Database. Here, they rate thousands of health and beauty products—including makeup, cleansers, moisturizers, nail care, baby care, oral care, and sun protection products—on a scale of 0 (being the lowest hazard based on their ingredients) to 10 (being the highest hazard). 

You can always check my website, too, for some of the best natural skin care options on the market.

Best Natural Anti Aging Skin Care for Lip Lines--Step 4

Monday, June 20, 2011 by Dr. Susan Lark
The final step in creating wrinkle free skin around the lips is to use laser treatment. 

For seriously damaged skin that needs more invasive therapy, I recommend getting treatments with the GentleYAG laser, a 20-minute procedure in which a laser beam is passed harmlessly through the skin to the junction between the outer epidermis and the actively proliferative dermal layer. There, the light generates heat, which triggers the cleanup of collapsed skin scaffolding and increases fibroblast production of collagen and elastin. It’s significantly less uncomfortable than other office techniques, quite a bit more affordable, and boasts equal or better results—including tighter, thicker, smoother, clearer, and more lifted skin. You can find a local practitioner at Candela.

Best Natural Anti Aging Skin Care for Lip Lines--Step 3

Monday, June 13, 2011 by Dr. Susan Lark

Step 3 for Wrinkle Free Skin Around the Lips--Hydrate and moisturize.
Dehydrated skin causes deep, abundant creases, while plump, moist skin resists folding and keeps its shape. In conventional dermatology, lip line “ditches” are filled with painful injections of fillers, such as Botox. But there are luxurious, top-quality moisturizers that re-plump affected skin. The result is a smoother, fuller look than the somewhat fake appearance produced by injections.

One of my favorite products that creates excellent results is Trilane, which nourishes with premium squalane from olives, plus jojoba esters, both of which are virtually identical to a woman’s own skin oils and do what most moisturizers do not: They penetrate.






Best Natural Anti Aging Skin Care for Lip Lines--Step 2

Monday, June 6, 2011 by Dr. Susan Lark
Step 2 for Wrinkle Free Skin Around the Lips--Eliminate UV Damage

The sun’s ultraviolet radiation is the most destructive factor in the premature aging of skin. In conventional dermatology, resurfacing procedures such as microdermabrasion, harsh chemical peels, and laser burning temporarily stimulate new skin production, just as a physical wound temporarily stimulates new tissue growth through the mechanism of inflammation. In my experience, however, there are ways to start filling and erasing the lip lines of sun damage without the pain of recovery.

First and foremost, if you are going to be outdoors for an extended period of time, use a sunscreen that blocks both UVA and UVB rays and has an SPF of 15 or more. You can also rejuvenate your skin’s youthful cellular activity level using infrared radiation (IR). Unlike the sun’s ultraviolet radiation, which can be aggressive and destructive, its IR is healing and rejuvenating. IR can penetrate tissues to a depth of more than nine inches without burning them.  My favorite IR therapies to rejuvenate aged facial skin include the DPL Therapy System. Use it for half an hour every day.

Best Natural Anti Aging Skin Care for Lip Lines--Step 1

Tuesday, May 31, 2011 by Dr. Susan Lark

While I like to believe that lip lines (or wrinkles around the lips) are a distinctive part of a woman’s beauty, I certainly understand that it can be upsetting to see those fine lines around your lips. If your lip lines are bothering you, I encourage you to try what complementary dermatologists call combination therapy, which is based on two facts: 1) A woman’s skin rebuilds itself constantly, and 2) The aging of a woman’s face results from a multitude of factors, each requiring a different therapeutic approach. By combining gentle therapies that target the different processes that cause lip lines, you can significantly reduce those lines without side effects, exorbitant cost, or the need to hide for weeks while you heal from painful cosmetic procedures. Better yet, the effects are cumulative over time. 

Step 1 for Wrinkle Free Skin Around the Lips: Relax Your Lips
Skin, like bone, reshapes itself according to the forces that it is chronically exposed to. The predominant force that shapes your lips is the orbicularis oris muscle, which forms a pursestring-like ring around your mouth. Contracting this muscle causes your lips to “purse” and pulls the surrounding skin into radiating folds. With repetition, the folding creates creases in the skin’s deeper layers. This causes new layers of skin to accommodate and deepen that crease. Sucking on a cigarette, drinking straw, or similar object encourages this process. In conventional dermatology, Botox injections paralyze the culprit muscle fibers, but the same result can be had by simply not smoking or using drinking straws, and by not engaging in similar actions that contract the orbicularis oris muscle.

Best Natural Skin Care for Reducing Facial Hair

Tuesday, May 17, 2011 by Dr. Susan Lark

Excess facial hair, called postmenopausal facial hirsutism, is a fairly common effect of menopause--especially in those who have decided to not use conventional hormone replacement therapy. Understandably, this condition can be extremely upsetting.

The following strategies are free of side effects and address the underlying problem so that the growth of facial hair actually stops. Because hair grows in cycles, these treatments require about two to three months of use before you see results. In the interim, you can remove the worst of the hair by plucking or sugaring. Like waxing, sugaring removes hair at the root, but it doesn’t damage the surrounding skin. And it’s painless! I recommend using the wonderful sugaring product from MOOM to remove unwanted hair while you treat the underlying problem.

First, if you’re in your perimenopausal or menopausal years, female hormone balance is key to reducing unwanted facial hair. Refer to my recommendations throughout this blog for achieving female hormone balance.

In addition, there are natural botanicals that, when used topically on the face, are known to inhibit 5-alpha reductase—the enzyme that activates testosterone in facial follicles, causing facial hair.
• Green tea extract (epigallocatechin gallate, or EGCG) inhibits 5-alpha reductase and also has been shown to reduce skin inflammation. 
• NDGA (nordihydroguaiaretic acid), an extract of chaparral, blocks receptor sites for 5-alpha reductase and also inhibits the skin’s pro-inflammatory cascade.
• Zinc, azelaic acid, and vitamin B6: Even at low doses, zinc and azelaic acid (from the yeast Pityrosporum ovale) are potent 5-alpha reductase inhibitors because they work synergistically. Vitamin B6 enhances their activity and their ability to penetrate the skin. In a study published in the British Journal of Dermatology, when very low doses of these agents were applied together, their combined activity blocked 5-alpha reductase by an amazing 90 percent. 

You can find most of these nutrients sold separately at health food stores or vitamin shops. Or you can use a product called Reductase-5, which contains these botanicals.


Best Natural Skin Care for Age Spots

Thursday, May 12, 2011 by Dr. Susan Lark

Age spots are places where excess melanin (or pigment) has been delivered to the skin. But while their common name suggests that they’re an unavoidable part of getting older, studies show that they’re more about inflammation than age. In fact, a woman can be well into her 80s and not have a single age spot, because the number one cause of age spots happens to be the most pervasive cause of skin inflammation, and also the easiest to avoid: ultraviolet radiation.

Conventional treatment usually involves applying a drug called hydroquinone (a somewhat irritating prescription skin lightener) and a prescription corticosteroid, which is used to counteract the inflammatory effects of the hydroquinone. For greater efficacy and speed, this approach is often paired with the use of harsh chemical skin peels or dermabrasion to stimulate new skin to grow and replace the old hyperpigmented skin faster. All of these treatment have undesirable side effects.

Natural Beauty Care Products for Age Spots

Reversing age spots can be done naturally, in 3 easy steps: 
  • Protect against ultraviolet radiation and avoid the sun-induced skin inflammation that triggers hyperpigmentation in the first place. No skin lightener will work if sun-induced inflammation isn’t avoided. Use a top-quality sunscreen that blocks both UVA and UVB and has a sun protection factor (SPF) of 15 or more. Also make sure it does not contain any inflammatory ingredients such as PABA.
  • Cleanse gently and always moisturize. For the treatment of age spots, try using a mild facial cleanser once a week unless your face needs a thorough washing—for instance, if you have a lot of makeup on. On the other days, cleanse twice a day with oil instead of soap. Using about 1/4 teaspoon of a high quality, perfume-free oil such as organic jojoba, olive, grapeseed, or macadamia oil, gently massage your face. Then, wet a clean washcloth with warm (not hot) water, and remove the oil by scrubbing gently in a downward direction to clean and close your skin’s pores. Follow by massaging in about 1/4 as much of the same oil, preferably while your face is still damp. If your skin feels too oily afterward, gently dab away the excess with a clean cloth.
  • Twice a week, exfoliate with 10 percent glycolic acid. For most women, 10 percent is gentle enough even for everyday use without causing inflammation. I recommend Mango Madness SkinCare’s Exfoliate Me Glycolic Acid Cleanser.

Three Supplements to Erase Age Spots

Friday, February 4, 2011 by Kimberly Day
While there aren’t many natural, topical skin care options for treating age spots, there are a few three supplements to erase age spotsnutrients that have been shown to help reduce their appearance.

First is vitamin A. Research has shown that high vitamin A intake can significantly reduce the appearance of age spots. Dr. Lark suggests 2–4 heaping teaspoons of spirulina (a greens food) a day. (One heaping teaspoon provides 10,000 IU of vitamin A.)

Next, vitamin E has been shown to help with hyperpigmentation, such as age spots. Dr. Lark recommends taking 400–1,600 IU of vitamin E as d-alpha tocopherol per day. If you have hypertension or are taking insulin, start at 100 IU.

Lastly, boosting your collagen production is always the best natural skin care tip out there…and age spots are no different. You can increase your intake of collagen-building vitamin C (mineral-buffered) either with supplements (500–1,000 mg one to three times a day), or by eating foods such as cantaloupe, oranges, mangoes, blackberries, broccoli, and cauliflower.

For more great advice on natural anti aging skin care, visit Dr. Lark’s Web site.

Just Say “No” to Age Spot Treatments

Wednesday, February 2, 2011 by Kimberly Day
When it comes to treating age spots, it’s difficult to find a natural anti aging skin care plan. Casejust say "no" to age spot treatments in point: most physicians recommend a cosmetic bleaching cream for treating age spots, but many of these creams contain either monobenzone, an agent that inhibits melanin, or hydroquinone, a white crystalline substance that is also used in film-developing chemicals.

While these substances may be effective at bleaching the surface of the skin, they actually can damage deeper layers of skin and even cause white spots.

There are a few vitamin creams on the market that do change the appearance of the surface of the skin to some degree. However, they have not been shown to have an effect on the deeper layers of skin.

Other medical approaches include laser surgery, burning with electricity, freezing, or Retin A-induced peeling—none of which are great options. Rather, your best bet is to treat age spots from the inside and work out.

Try these natural remedies:
  • Combat free radical damage that can lead to age spots by eating a diet high in the antioxidants that scavenge free radicals, especially foods rich in beta-carotene, such as kale, spinach, squash, sweet potatoes, mangoes, cantaloupe, apricots, carrots, and cabbage.
  • Stop smoking. It hastens the aging of your skin and contributes to free-radical damage throughout your body.
  • Use sunscreen, at least SPF 15, whenever you go outside.

For more great advice on natural anti aging skin care, visit Dr. Lark’s Web site.

Erase Age Spots

Monday, January 31, 2011 by Kimberly Day
A common problem among women with menopause problems is age spots. Sometimes referred erase age spotsto as liver spots, age spots are flat, brownish marks—usually round or oval in shape with irregular edges—that typically begin to show after menopause. They are often the result of free-radical damage throughout the body, often caused by exposure to the sun’s ultraviolet rays, heat, trauma, radiation, or heavy metals.

The occurrences also affect the formation of melanin, the dark pigment in skin, which hastens the formation of age spots. So when you look at an age spot, what you’re actually seeing is an accumulation of debris in your skin’s cells.

Poor eating habits—namely a diet based on dairy, red meat, and saturated fats—can also contribute to age spots. According to Chinese medicine, these foods congest the liver, blocking the chi (or energy), and preventing the liver from purifying the blood.

One easy to prevent the formation of age spots? Avoid these foods, opting instead for whole grains, lean proteins, fruits, and vegetables.

For more great advice on natural anti aging skin care, visit Dr. Lark’s Web site.

Detoxify Your Emotions

Monday, January 3, 2011 by Kimberly Day
Let’s face it…when you are stressed, angry, sad, or nervous, it’s written all over your face. (Not detoxify your emotionsexactly the best natural skin care.) And, over time, these emotions take a toll on your appearance, not to mention your health. That’s why you owe it to yourself to address the problems in your life that are causing you to age prematurely.

It is perfectly normal for feelings of grief, sadness, or resentment to surface during your detox. Acknowledge any feelings that arise, be grateful that they’ve come to the surface, and let them go.

Try these tips to create the calm, peaceful, and positive emotions that are so necessary for healthy liver function and detoxification. Over the years, I’ve found these tips to be very helpful in neutralizing my own toxic emotions, as well as those of various family members and friends.
  • Limit your exposure to toxic emotions in the environment. Several years ago, I made the decision to significantly limit my consumption of the news. The media—whether it’s television, radio, or newspaper—specializes in presenting the news with violent, fearful, and scary images and stories that contain very little that is inspiring and uplifting.
  • Limit your exposure to toxic people. We all have them in our lives. Those family members, friends, or co-workers who constantly complain, gossip, and point out the worst in people, places, things.  Too much of this toxic input can literally overwhelm your body’s ability to process and detoxify all the negativity, and can, in turn, significantly undermine your health, energy, and well-being.
  • Spend more time appreciating yourself. Women are notoriously hard on themselves. We are constantly criticizing ourselves for not being good enough, smart enough, beautiful enough, or thin enough. My women friends are always jokingly offering to give each other transplants of their most disliked body parts—usually the breasts, behinds, and stomachs—when they feel too large. Send positive messages to your body that reinforce your sense of self worth and self love.

For more information on detoxification, visit Dr. Lark’s Web site.

Don’t Neglect Your Gums

Thursday, December 16, 2010 by Kimberly Day
Just by chance, the same week as my harrowing, teeth whitening disaster, I had my bi-annual floss for your gumsdentist appointment. My dentist is a childhood friend of my husband, so she understands (okay, puts up with) my lack of interest in regular X-rays and power fluoride.

After I told her what happened with the teeth whitening strips, we discussed gum health in general. It’s about this time that I get my regular chastising for not flossing more regularly. She reminded me to floss at least once a day and brush twice a day for two minutes each time. Fortunately, I used an electric toothbrush that automatically runs for two minutes, which is great for impatient people like me.

And, even without my regular flossing routine, my gums were surprisingly healthy. I told her it was due to CoQ10. Research has shown that the presence of this powerful enzyme in all the cells of your body, as well as its critical role in energy production, makes it a powerful therapeutic treatment for a wide range of health issues, including periodontal disease. In fact, researchers have found that an incredible 60 to 96 percent of patients with periodontal disease are deficient in CoQ10.

So, be sure to take 30–60 mg of CoQ10 twice a day to protect your gums. You can also find several natural toothpastes that contain CoQ10.

For more information on natural beauty tips and advice on finding the best natural skin care, visit Dr. Lark’s Web site.

Shining a Light on Tooth Whiteners

Thursday, December 16, 2010 by Kimberly Day
For several months now, I’ve been using a popular brand of teeth whitening strips. However, Find the tooth whitenersabout a month ago, when I put the strip on my lower teeth, I nearly fell over in pain.

Where the strip touched my gums began to burn and turn white (not where I wanted the whitening to occur!). And, because the strips are meant to adhere, I couldn’t get it off. I ended up needing to grab my toothbrush and, adding insult to injury, scrub my already-painful gums to get the strip off.

Since I hadn’t had problems in the past, I decided to see how common this reaction was to teeth whitening. I looked at past issues of Dr. Lark’s newsletter and found a 2003 study from the Journal of Esthetic & Restorative Dentistry, which evaluated the efficacy of over-the-counter tooth whiteners.

Participants were divided into two groups. One group used a customized application tray and tooth whitening gel that consisted of 3-percent hydrogen peroxide for 30 minutes three times a day every day for two weeks. The other group also used a tray, but with an inactive gel.

At the two-week mark, the group that used the hydrogen peroxide solution had significantly lighter and brighter teeth, and enjoyed this change for up to six months.

Great, right? But, from a safety standpoint, there have been a few concerns. On the positive side, the research has shown that teeth whitening does not cause damage to the tooth pulp, nor does it cause plaque build-up. Conversely, tooth sensitivity and inflammation of the gums are fairly common. One study found that 35 to 40 percent of participants using teeth whiteners experienced either minor tooth sensitivity or irritation of the gums.

NOW they tell me!

So, while teeth whitening is generally considered to be safe and quite effective, I will not be using the strips any longer.

For more information on natural beauty tips and advice on finding the best natural skin care, visit Dr. Lark’s Web site.

Toxins in Beauty Care Products Exposed

Tuesday, November 30, 2010 by Susan Lark
I was watching the Today Show this morning and saw a segment about the dangers associated with the ingredients used in the majority of cosmetics and beauty products on the market. The women being interviewed were promoting a new book they wrote about this topic called No More Dirty Looks, but I was just glad to see more publicity being paid to the topic of toxins in beauty care products.

I've spoken many times about the potential dangers of ingredients used in many cosmetics and beauty care products. In reality, the best natural skin care you could possibly use comes from nature, not from a chemical lab. I urge you to look through the beauty care products and cosmetics you use most frequently and replace them with products that contain pure, natural skin care ingredients. One of the all-time best natural skin care products I can recommend is Trilane, which is made from olives.

For even more information on natural skin care ingredients and the best natural skin care you can find, visit my Web site.

Green Gifts That Really ARE Great

Saturday, November 27, 2010 by Kimberly Day
Everyone talks about “going green,” but the reality is, most green products stink. Well, in my green giftsopinion anyway. And sometimes literally!

Not only do they rarely work as well as the more conventional options, but they are rarely attractive, often having a brown or greenish hue.

Luckily, there are a few exceptions to every rule.

Preserve Taste and Health

When it comes to food storage, Tupperware has the lock on the competition. Unless, of course, you consider the recent research surrounding the leaching of plastics and polycarbonates into food. Enter Eco Food Storage Containers.

These beautiful ceramic bowls are decorated with subtle drawings of turnips, eggplant, and chili peppers, and come with BPA-free lids. So feel free to store, heat, and even place these babies in the dishwasher.

They sell for $39.95 for a set of three, so feel free to send me a few too!

Got Kids, Will Travel

Though I don’t have any children of my own (yet!), I have spent a lot of time with my nieces and nephew, and I can tell you…nothing makes them happier than eating and putting small objects into little compartments. So imagine how much they (and you!) will love Goodbyn lunchboxes.

These lunchboxes have five compartments and come with a drink bottle. Not only are they dishwasher-safe, they are also completely free of BPA, phthalates, and lead. Which means the only thing in your children’s lunch is, well, their lunch!

They come in a variety of colors and sell for just $24.95 each.

For more great gift ideas, including the best natural skin care, visit Dr. Lark’s Web site.

Gifts That Keep on Giving

Thursday, November 25, 2010 by Kimberly Day
When it comes to food, it truly is better to give than receive. (Especially if you are trying to gifts that keep on givingwatch your waistline!)

This holiday, give the gift of food to those in need. Here are a few ideas to get you going.

Teach a Person to Grow…

The Dinner Garden is not a fantastic restaurant, but a non-profit organization striving to end hunger in America by planting one community garden for every six Americans. And, as you’ll see, it doesn’t take much to make a difference.
  • Just $2 provides enough seeds to plant full garden.
  • A mere $5 helps a family of seven grow enough fruits and vegetables to last for a full year.
  • Donate $30 and you will be responsible for 100 schoolchildren getting the seeds they need to start gardens of their own at home.

So forgo those lattes this holiday season (they mess with your estrogen levels anyway!) and help out a family in need.

Oysters for the Oil Spill

I don’t know anyone who wasn’t horrified by the BP oil disaster this year. And now you can play a small, but critical role in the clean up. Join the 100–1000 Restore Coastal Alabama Partnership, and you can help Gulf of Mexico fisheries and oystermen reclaim their waters.
  • For $10, you can purchase a bag of oyster shells to help replenish oyster stocks along the Alabama coastline.
  • For $50, you can donate a plot of marsh grass to help promote the regrowth of plant and animal life along the shoreline.
  • For $100, you can help establish 10 square miles of new oyster reefs in Mobile Bay.

Not only does your donation help bring health and vitality back to the Gulf, but to the livelihood of hundreds of Americans living in the region.

For more great gift ideas, including the best natural skin care, visit Dr. Lark’s Web site.

Gifts that Give Back

Thursday, November 25, 2010 by Kimberly Day
This week often signals the mad dash for holiday shopping. If you want to spread a little holiday give gifts that give backcheer without adding to the crushing crowds and overuse of plastic and neon, then try these gift ideas on for size.

Give Cookies, Get a Cure

I love this idea! Cookies for Kids’ Cancer is a great organization that lets you give your friend or loved one a dozen cookies and help find a cure for pediatric cancer at the same time. Best of all, 100 percent of all proceeds goes to research for childhood cancers. Want to double your money? Buy Liam’s Lemon Cookies in November and December and Cookies for Kids’ Cancer will ring up twice the proceeds for every purchase.

Want to get even more involved? You can also hold a bake sale for Cookies for Kids’ Cancer. Visit their Web site for all the details.

Give Them Fresh Olive Oil from Their Own Olive Tree

No, you don’t need to include a shovel and olive press as a part of your gift. Thanks to Nudo, you can buy an olive tree in Italy for a friend or family member. Then, as the olives ripen, the new tree owner will get, shipped directly to them, olive oil from their specific tree.

What I love most about this idea is that you can choose the region where your tree resides and read about the farmers who will be caring for it. Nudo also describes the tasting notes of the olive oil itself.

I think this idea is SO fantastic, I may just have to get a tree for myself. (I’m partial to the Rosalio grove, which produces organic oil, thanks to farmers Jason and Cathy. Trees run $109, plus $39 for shipping (of the oil, not the tree!).

For more great gift ideas, including the best natural skin care, visit Dr. Lark’s Web site.

Best Natural Skin Care for Dry Hands--Step 5

Monday, November 15, 2010 by Susan Lark

Best Natural Skin Care for Dry Hands--Step 5

The final step in keeping your hands soft and supple during the harsh winter months is to supplement with essential fatty acids (EFAs). EFAs are known to create moister, softer, suppler skin and tissues.

To ensure that you are getting enough EFAs in your diet, eat foods rich in omega-3 fatty acids, like flaxseed oil (1–2 tablespoons per day), ground flaxseed (4–6 tablespoons per day), raw pumpkin seeds (2–3 ounces per serving) and cold-water fish, such as salmon, trout, mackerel, or halibut (3 times a week). Also be sure to include monounsaturated oils, like olive oil, avocado oil, or macadamia nut oil, in your diet. Use these oils in your salad dressing recipes and when cooking overall to help you moisturize your skin.

Finally, take at least 1,000 mg of fish oil per day.