Očuvajte zdravu kožu pravilnom prehranom

Uravnotežena prehrana u kombinaciji s uravnoteženim pristupom izlaganju suncu održavat će vašu kožu u vrhunskom stanju tijekom cijele godine.

Koža je živi organ sa stanicama koje se neprestano obnavljaju. Kao i svaki drugi organ, ono što hrani vaše tijelo, hrani i vašu kožu. Ono što jedete također utječe na to kako se osjećate, fizički i mentalno. Ne treba spominjati, dakle, da zdrava hrana i piće utječu na zdravlje i izgled. Ako živite aktivno, zdrava hrana i dovoljno pića – po mogućnosti svježe vode – su posebno važni.

Najbolja hrana za zdravu kožu

Voće i povrće sadrži mnogo vitamina koji su dobri za vašu kožu i općenito dobri za vaše tijelo. Pripazite na voće i povrće bogato vitaminom A i C. Vitamin A pomaže u stvaranju novih stanica kože, dok vitamin C pomaže u stvaranju kolagena.

Više članaka o vitaminima i mineralima pročitajte ovdje

Minerali cink i jod korisne su hranjive tvari koje pomažu u njezi vaše kože. Dobri izvori cinka su vol i janjetina, ali mineral se također nalazi u biljnim izvorima kao što su leća, grah, orasi i sjemenke. Dobri izvori joda su riba i mliječni proizvodi. Također biste trebali piti dovoljno vode kako biste izbjegli dehidraciju i suhu kožu. Masna i slatka hrana nije zdrava, ni za kožu ni za ostatak tijela.

Koliko sunca na vašoj koži?

Važno je izlagati golu kožu sunčevoj svjetlosti jer je to glavni način na koji vaše tijelo dobiva vitamin D. Dobro je poznato da vitamin D doprinosi funkcioniranju vašeg imunološkog sustava koji se bori protiv infekcija na koži i drugdje.

Međutim, morate pronaći ravnotežu između provođenja vremena na suncu kako biste dobili zdravstvene prednosti vitamina D i izbjegavanja raka kože zbog pretjeranog izlaganja suncu. Ravnoteža je različita za svaku osobu i ovisi o tome gdje živite, dobu dana i godini. Prema Britanskoj udruzi za borbu protiv raka, samo devet minuta sunčanja za vrijeme ručka u Ujedinjenom Kraljevstvu, bez zaštite od sunca, dovoljno je da ljudi svijetle europske puti imaju zdravstvene prednosti sunca. Tamnijoj koži može trebati do 25 minuta.

Kad sunce ne sija

Ako živite u zemlji s malo dnevne svjetlosti tijekom zime, imat ćete manjak vitamina D tijekom ovih mjeseci. Stoga je pametno jesti masnu ribu (dobar izvor vitamina D), uzimati riblje ulje ili dodatke vitamina D.

Koji SPF trebam koristiti?

NHS kaže da bi krema za sunčanje sa zaštitnim faktorom 15 trebala biti dovoljna za većinu ljudi u Britaniji da spriječi izlaganje previše štetnog UV zračenja sunca. Međutim, u stvarnosti mnogi ljudi kremu za sunčanje nanose prerijetko. Na temelju toga, zaštitni faktor od 30 mogao bi biti bolji.

Ako ljeti putujete na jug, prvih dana koristite viši SPF. Ako vam je krema za sunčanje ostala od prošle godine, zamijenite je novom ako ste je upotrijebili nešto od nje, ili ako je neko vrijeme bila na suncu ili blizu vrućine, ili bez vrha.

Izvor: British Cancer Association, NHS

What is good health?

Body changes in later life call for changes in your diet

Do you have a good lifestyle?

Lifestyle simply means the way in which you live. Health and lifestyle go hand in hand. You might feel you have a good lifestyle if you are physically active, eat healthily and generally experience a sense of wellbeing. Conversely, if you want good health you should also have a good lifestyle.

Physical activity is the major contributor to a good lifestyle, but diet, drugs, stress, sleep and social conditions are also play an important role. Being able to use the body properly to avoid injury also affects lifestyle. Physical activity can also prevent depression and help you to recover more quickly from mental illness, both of which obviously affect your lifestyle.

How does the aging process affect your immune system?

Diet can be a difficult topic for many. Perhaps you eat too much or too little or maybe you find it hard to know what foods to combine to have a balanced diet. It’s also important to eat food that contains important vitamins, minerals and dietary fibre, omega-3 and antioxidants. On top of all this, you also need to get enough energy, protein and the correct fatty acids. The requirement for these nutrients changes throughout your life. When you are older you also have different requirements than children and younger adults. Women also have different requirements than men. Pregnant and breastfeeding mothers also have special requirements.

When you get older, you lose muscle mass and your body requires less energy and therefore less food. You may lead a less active life than you did before, which is why you require less food. However, your need for minerals, vitamins and other nutrients remains the same. Of course, there are plenty of healthy and active older people, but when you reach 70 to 80 years of age, it’s easier to become ill, especially during flu season.

Some steps you can take to improve your lifestyle and health are to:

eat a healthy and varied diet
stay active
watch your weight
avoid too much alcohol and don’t smoke
get enough sleep
think positive
practise good hygiene

What is good quality of life?

The World Health Organisation (WHO) defines quality of life as a state where the individual can realise their potential, cope with normal stressful situations, work in a rewarding and positive way, and be able to contribute to others and society.

Quality of life is a wide and somewhat diffuse concept that includes joy in, and a desire for, life. These are values that are rather felt than measured, which in turn are based on personal environment and choices. Quality of life doesn’t necessarily depend on being healthy or sick. It’s the moments between worries, sorrows, problems and ailments that matter. For example, if you have a chronic illness, a feeling of mastery can be important when talking about quality of life.

To sum up, quality of life is a combination of health, lifestyle, networks and social support. It’s about experiencing joy, meaning in life, satisfaction, security and a sense of belonging, as well as being able to use your strengths. It’s also about feeling interest in life, coping with everyday situations and a being committed to something or someone. If you have good quality of life, you will be able to cope better with the inevitable stressful situations in life.