The speaker discusses the importance of taking care of one's skin from the inside out, highlighting the connection between the intestine and skin, known as the intestine-skin axis. They emphasize that premature aging can occur due to various factors, including chronic inflammation, dehydration, and poor diet.
To promote healthy skin, the speaker recommends:
1. Drinking enough water and maintaining adequate hydration.
2. Eating enough protein (1.2-1.6 grams per kilo per day) to support skin regeneration.
3. Consuming specific amino acids, such as glycine and proline, which are essential for collagen production.
4. Including healthy fats, like olive oil and avocado, in one's diet.
5. Taking care of one's microbiota through fermented foods, probiotics, and high-fiber consumption.
6. Ensuring adequate intake of fat-soluble vitamins, such as vitamin A, and water-soluble vitamins, like vitamin C.
7. Maintaining a healthy gut by managing stress, recovering acid production, and avoiding foods that harm the stomach.
8. Consuming minerals like selenium, zinc, and copper.
9. Including foods rich in antioxidants and carotenoids in one's diet.
10. Avoiding smoking, excessive sun exposure, and other habits that can generate oxidative stress and damage the skin.
By following these tips, individuals can promote healthy skin and reduce the signs of aging.
Here are the key facts extracted from the text:
1. 60% of the body is made up of water.
2. Drinking water alone is not enough for proper hydration, as the body also needs electrolytes like sodium, potassium, and magnesium to move water freely throughout the body.
3. The skin has different layers, and aged skin loses some of these layers, becoming thinner and more prone to damage.
4. The intestine-skin axis is a close relationship between the intestine and the skin.
5. Eating enough protein is essential for the skin's health, as it provides the raw material for the skin's structural tissue.
6. The recommended daily intake of protein is between 1.2 to 1.6 grams per kilogram of body weight.
7. Glycine and proline are two important amino acids that make up a significant portion of collagen in the body.
8. Monounsaturated fatty acids, such as those found in olive oil and avocado, are beneficial for the skin.
9. Omega-3 fatty acids, found in cold-water fish and other sources, are also beneficial for the skin.
10. Taking care of the microbiota is essential for the skin's health, and can be done through consuming fermented foods, probiotics, and high-fiber foods.
11. Vitamins A, C, and B complex, as well as minerals like selenium, zinc, and copper, are important for the skin's health.
12. Antioxidants, such as carotenoids, can help combat free radicals and protect the skin from damage.
13. Exposure to the sun between 10 am and 2 pm can cause oxidative damage and harm to the skin.
14. Exposing the skin to the sun during safe hours, such as before 10 am or after 4 pm, can have health benefits.