Love the skin you’re in

Personal trainer (and former chef) Ian Eassom shares his top tips on enjoying the great outdoors.

With summer here and hopefully a lot more bright and sunny days ahead of us, our general mood and well-being is automatically lifted. This puts us in the mood for more outdoor activities like visiting parks and beaches, going for a walk, jogging and family bike rides – maybe some yoga if you just want to feel even more relaxed.

One of my favourite activities is canoeing, which can be done solo or in a group. Being on water can be so relaxing, and then when the sun feels too hot just shading under the trees, stopping for a picnic. 

It’s proven that sunshine and exercise can enhance mood and reduce symptoms of depression and anxiety, partly due to increased exposure to natural light and serotonin production. It helps improve our sleep by regulating sleep patterns, leading to better quality sleep, and we get a natural vitamin D boost too.

Although the sun feels great on our skin, it can also cause a lot of damage, even with sunscreen.
With this in mind, here are my five top tips for healthier skin: 

1. Stay hydrated. Drink plenty of water throughout the day to keep your skin hydrated and to help flush out toxins.
2. Use a sunscreen of at least SPF 30 every day, even on cloudy days, to protect your skin from harmful UV rays.
3. Follow a gentle skincare routine, Cleanse your face twice a day, use a moisturiser suitable for your skin type and avoid harsh scrubbing.
4. Get enough sleep: aim for 7-8 hours of sleep per night to allow your skin to repair and regenerate, helping to maintain a youthful appearance.
5. Eat a balanced diet. Include plenty of fruits, vegetables, and foods rich in antioxidants and vitamins plus healthy fats to nourish your skin from the inside out. Berries are particularly good, especially blueberries.
   The benefits of blueberries
   Did you know that blueberries offer several benefits for the skin, thanks to their rich nutritional profile?
   Here are some of their key benefits:
6. Antioxidant properties – blueberries are high in antioxidants, particularly anthocyanins, which help protect the skin from damage caused by free radicals and environmental stressors. This can reduce signs of ageing, such as fine lines and wrinkles.
7. Anti-inflammatory effects – the anti-inflammatory properties of blueberries can help reduce skin inflammation and redness, making them beneficial for conditions like acne and rosacea.
8. Vitamin C content – blueberries are rich in vitamin C, which is essential for collagen production. Collagen helps maintain skin elasticity and firmness, promoting a youthful appearance.
9. Moisture retention – the vitamins and antioxidants in blueberries can help improve the skin’s moisture barrier, keeping it hydrated and reducing dryness.
10. Healing properties – blueberries contain vitamins A and K, which can aid in healing skin wounds and reduce the appearance of scars and hyperpigmentation.
11. Protection against UV damage – some studies suggest that the antioxidants in blueberries can offer a degree of protection against the harmful effects of UV radiation. 

Blueberry Yogurt Parfait
Here’s a recipe for you to try that’s great for the skin and is easily prepared without spending too long in the kitchen on those sunny days!

This dessert is not only delicious but also packed with antioxidants, protein and healthy fats.

Method:

• Prep the berries.  
• Layer the parfait in a clear glass or bowl, add a few spoonfuls of Greek yogurt.
• Add berries, layer a mix of berries on top of the yogurt.
• Drizzle a small amount of honey over the berries if you prefer a sweeter dessert.
• Repeat layers; continue layering yogurt and berries until you reach the top of the glass.
• Add a few fresh mint leaves for a pop of colour and freshness.

Wishing everyone a happy, healthy summer, and whatever you are doing be kind to yourself and make time for the great outdoors.

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