用正確的營養保持您的肌膚健康

均衡的飲食加上平衡的陽光照射方法將使您的皮膚保持最佳狀態。

皮膚是活著的器官，細胞會不斷自行更新。並且，和其他器官一樣，滋養身體的東西也會滋養皮膚。您所吃的東西也會影響您生理與心理的感受。因此不言而喻，健康的飲食會影響您的健康和外表。如果您過著忙碌活耀的生活，那麼吃得健康、喝得夠多─最好是純淨的水，就更加重要了。

好肌膚的最佳食物

水果和蔬菜中含有許多對皮膚有益的維生素，一般來說對身體也有好處。尤其是富含維生素A和維生素C的蔬菜水果。維生素A有助於形成新的皮膚細胞，而維生素 C 則有助於膠原蛋白的形成。

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礦物質鋅和碘是有助於照料皮膚的有用營養素。鋅的良好來源是牛肉和羊肉，但小扁豆、豆類、堅果和種籽等植物來源中也含有鋅。魚類和乳製品則是碘的良好來源。您也需要喝足夠的水以避免脫水和皮膚乾燥。高脂肪和含糖食物對皮膚和身體其他部位來說則都是不健康的。

您的皮膚曬了多少太陽？

將您的皮膚直接曝曬在陽光下是非常重要的，因爲這是人體獲取維生素D的主要途徑。大家都知道維生素D有助於人體免疫系統的運作，從而抵抗皮膚和其他部位的感染。

然而，您需要在曬太陽以獲得維生素D的健康益處與避免因過度日曬而患皮膚癌之間取得平衡。每個人的平衡點都不一樣，取決於您居住的地方、一天當中和一年當中的時間。根據英國癌症協會的數據，在英國，歐洲淺色皮膚的人在不塗防曬乳的情況下，只要在午餐時間曬9分鐘的太陽，就足以從陽光中獲得健康益處。膚色較深的人可能需要25分鐘。

當陽光不再燦爛

如果您居住的國家冬季日照較少，那麼在這幾個月中您就會缺乏維生素D。因此，食用多脂肪魚類（維生素D的良好來源）、攝取魚油或維生素D補給品是明智之舉。

我應該使用多少SPF防曬係數？

英國國民保健系統（NHS）表示，對於大多數英國人來說，防曬係數15的防曬乳應該足以防止過度暴露在有害的紫外線輻射下。但實際上，很多人防曬乳其實塗得太薄，因此防曬係數30的防曬乳可能更好。

如果夏天去南方旅行，可在最初幾天使用防曬係數較高的防曬乳。如果您有去年開封沒用完的防曬乳，或者曾被放在陽光下或靠近高溫的地方，又或者有一段時間沒有蓋好蓋子，請更換新的防曬乳。

資料來源：英國癌症協會、英國國民保健系統

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.