Skin is your body's most visible organ, and when there's something wrong, there's only so much you can hide under makeup, turtlenecks and tights. If you're eating nothing but junk, drinking everything but water, skipping workouts or stressing about work, your skin will eventually show it by turning yellow or dull, getting dry and flaky or breaking out. But if you start - right now - doing the healthy things suggested by epidermis experts, your brightest, clearest, most beautiful skin could be only a month away!

The clear-skin diet

If you've tried an all-protein regimen or a cabbage-soup plan, you were thinking more about the shape of your body than of your skin. But what you eat can affect skin's health and appearance. "Fads come and go, but for good skin, you just want to have a healthy, balanced diet," says Kathy Fields, M.D., a dermatologist in Oakland. California.

* Watch your protein: It’s a building block of skin, so you might think that eating more protein will make for a better complexion. Well, not necessarily. Going overboard can backfire: A high-protein, high-fat diet can stress the digestive system and contribute to I acne, says Harold A, Lancer, M.D., a dermatologist in & Beverly hills, California. Plus, when you're overly focused on protein, you're probably missing out on skin-protecting substances in fruit and vegetables.

* Take in more good fats: If you're watching your weight or your cholesterol, it's possible that you're skimping on the fats your skin needs. Essential fatty acids help keep skin cell membranes resilient, says Amy Newburger, M.D., a dermatologist in Scarsdale, New York. Get up to 35 per cent of your calories from fat. Best sources: Fish, nuts, seeds.

* Be smart about carbs: Eat whole grains instead of the refined kind. As you digest refined carbs, your body pumps out extra insulin to regulate the release of the resulting sugar in your blood. It's not known why, but insulin - like salt - causes skin to retain fluids, possibly leading to blotches, puffiness and irritation, says Dr. Newburger. She finds a diet low in sugary foods and processed, starchy foods improves her patients' skin.

* Go green: Fruits and veggies are your main Source of skin-saving anti-aging antioxidants like beta-carotene and Vitamins C and E. Bonus:, they" contain folate and calcium.

* Allow yourself some treats "There's no single food; person should avoid for her skin," says Lynn Laboranti, R.D. a consultant in Moscow, Pennsylvania. In fact, the more varied the diet, the more nutrients you get.

*Eat mini-meals: Try spacing your food out into several small meals a day plus snacks. Steady calorie intake "keeps the metabolism and blood flow to skin constant, which increases the building of collagen,” Dr. Lancer says. More collagen means less sagging.

* Cover your bases: Try getting the vitamins you need from whole foods. If you feel you may still be coming up short, take a daily multivitamin to fill diet gaps.

* Get wet: Your skin is constantly losing moisture as a part of your normal metabolism. Drink enough water and it will look radiant not dull, vibrant not sallow, and will feel more moist and firm. The caffeine in your morning coffee or lunchtime cola or the alcohol in wine can dehydrate you, so to even things out, consider drinking an extra glass of water for every cup of beverage or glass of wine.



Get-glowing fitness tips

Working out doesn't only generate a feel-good endorphin surge; it provides a look-great skin boost, too.

* Stay in skin-friendly shape: Regular cardiovascular exercise helps skin appear vibrant and taut. As your temperature rises, your blood vessels open, rushing nutrients and oxygen to skin. Increased blood flow also helps skin cells produce firming collagen and cycle waste out of your system, Dr. Lancer says. If you're building muscle, you have an added benefit: On average, your muscle mass shrinks as much as 18 per cent by age 60; maintaining muscle through exercise helps anchor and support skin, keeping it looking young and buff.

* Combat workout woes: Getting sweaty won't necessarily give you pimples, but they can develop from dirt, oils and pollutants that sit on skin, according to Dr. Fields. Safeguard skin by dabbing a lubricant where skin meets waistbands or helmet straps. After exercise, wash thoroughly, because grit and sunscreen can collect in pores. Apply a moisturizer as well to make up for evaporation of sweat.

Pollution protection

The environment is constantly challenging our skin: The sun's rays penetrate an ever-depleting ozone layer; you get caught in a blast of bus exhaust, etc. But if you know the dangers, it becomes easier to avoid them.

* Shun sun: "It's a myth that you can lie in the sun all day and then repair with a cream," Dr. Fields says. If that's not an option, at least wear a sun block, containing avobenzone or zinc oxide daily protective head gear, and long sleeves. Also, try this from-within UV-ray fighter: Drink a cup of green tea. Studies have shown that ingesting antioxidants like those in green tea can improve the anti-aging effects of sunscreen.

* Declare a smoke-free zone: If Stress or habit makes you turn to cigarettes, turn and run the other way. Smoking reduces oxygen consumption by 30 per cent with every puff, causing poor circulation, yellowing and early wrinkling, says Katie Rodan, M.D., a dermatologist in Oakland, California.

Complexion calmer

A study at Stanford University in California revealed a direct link between students' exam-time stress and an increase in pimples, Dr. Rodan says. Soothing the mind can help calm skin flare-ups, too.

* Squelch stress fast: When you're tense, your system starts releasing hormones such as Cortisol, Dr. Newberger says. Exposure to this and other stress-related hormones may increase skin's oil production, making you prone to pimples.

* Just breathe: Sharp, shallow, stress - included breaths deliver less oxygen to skin. Focus on slowing and deepening your breathing. And try taking a whiff of a calming essential oil like lavender.

* Find joy: If keeping track of little bottles of oil only makes you more anxious, figure out what best de-stress you. It could be as simple as getting a good laugh from a late-night host's monologue or catching a movie with a friend. Find the method that pushes your personal pause button.

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