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This month we focus on skin health. As we move into summer, we all want our skin to be soft, glowing and blemish free. The extra sunshine we receive during the summer months, can leave skin feeling a bit dry and we risk burning if we are not careful, which produces more free radicals in the skin. Here are a few tips to help keep skin clear and glowing.

Diet advice

1. Essential fatty acids (Omega 3 and 6) found in oily fish, nuts and seeds such as flaxseed, pumpkin and sunflower may help to combat dry, flaky skin. Try sardines or mackerel with a salad for lunch, and snack on mixed seeds and nuts with a piece of fresh fruit.
2. Ensure adequate fibre intake (such as from wholegrains, beans, lentils and all vegetables, especially root vegetables) to help your bowel move, which in turn supports the liver. If you are constipated, toxins are less able to leave the body and may be eliminated via the skin instead resulting in spots and acne.
3. The skin relies on adequate levels of certain vitamins and minerals to renew and maintain itself, and to build collagen, The antioxidants vitamin A, C, E are required for this. See the Nutrition Tip for January 2009 for more information about antioxidants. Try to include in your diet foods high in these vitamins such as peppers, carrots, watercress, broccoli, avocado, olive oil, kale and berries. Zinc is a mineral that is important for skin healing and repair so try some zinc-rich foods such as oysters, pumpkin and sesame seeds, lentils and tofu. 
4. Being properly hydrated is vital for skin health and may help to relieve a dull complexion. Therefore remember to drink at least 6 glasses of water throughout the day and limit alcohol which dehydrates the body and adds extra toxins for the liver to clear.
5. Limit sugar, fried foods and foods high in trans-fatty acids as these are known to potentially damage the skin and promote skin problems.

Lifestyle advice

• Proper sleep is essential for great looking skin. We all know that our skin can look as dull and lifeless as we feel after a late night! Aim for 7 to 8 hours sleep every night. If you have trouble sleeping a herbal remedy containing valerian or passionflower may help you to drift off. However it is best to seek advice from a qualified professional before using herbal remedies, especially if you take any medications.
• Stop smoking. Smoking depletes the body of nutrients (particularly vitamin C which the skin needs to build collagen) and reduces blood flow to the skin, and also contributes to ageing.
• The effects of high levels of stress hormones circulating in the body may exacerbate skin problems such as acne and eczema. Stress also affects the immune system and digestion which further impacts on the condition of your skin. If stress is an issue for you, take steps to address this. See the Nutrition Tip for April 2009 for some ideas.
• Dry skin brushing helps to stimulate the lymph system (which clears toxins from the body) and gets rid of old skin cells, helping the skin to look more glowing. Use a soft bristle brush with a long handle and brush dry skin (before a shower is ideal) in long strokes, always towards the direction of your heart.