Give yourself a makeover from the inside out

Jet, August 11, 2003

Sure, true beauty comes from within. But sometimes those insides need an extreme makeover, especially after coping with bad diets, poor fitness habits, stress and insufficient rest, which wreck both your health and appearance. Let's face it, there's only so much liquid concealer can do.

The message is clear: When you feel good on the inside, you look good on the outside. The following tips will help you nourish that inner beauty:

Splash your diet with color.

Red, yellow and green fruits and veggies are hot colors for healthy skin since they're rich in beta carotene, vitamins C and E--antioxidants that help protect skin cells from damage by ultraviolet rays of the sun. And don't forget to add beans, peas, olive oil and fish to your fashionable menu since studies show they can reduce wrinkles.

Work it.

Physical fitness is fabulous for your looks. Exercise keeps your body trim, toned and tight by burning fat and calories and building muscle. It also boosts energy and releases brain chemicals called endorphins, which make you feel good. Aim for at least 30 minutes of moderate activity every day.

Drink up.

Who needs a face lift when you have water! Water moisturizes the skin, preserves its elasticity and pumps up those skin cells, which all makes your skin soft and supple. Water also flushes out toxins, which keeps your complexion clear and radiant. And water keeps your body from retaining excess fluid so you won't look bloated. To reap water's beauty benefits, drink at least eight glasses of it a day (64 ounces), even more if you exercise or sweat.

Break bad skin habits.

Eating fatty and fried foods, splurging on salt, sugar and caffeine, smoking cigarettes, drinking alcohol and depriving yourself of sleep all do a disservice to your skin and health.

Get your beauty sleep.

Sleep deprivation raises stress hormones and studies show it could make you age prematurely--not to mention it causes those unsightly bags and dark circles around your eyes Experts say adults need at least eight hours of sleep to perform at peak energy, but quality is just as important as quantity. Keep your bedroom cool, dark and and use it only for sleep. Establish a regular bedtime and maintain it.

Strike that funny bone.

Laughing tones the muscles of your face, not to mention makes you look more cheerful and attractive. Additionally, laughing, smiling and being a happy-go-lucky person can lower the production of stress hormones, boost levels of pleasure and relaxation-inducing hormones and improve the immune system.

Relax.

Stress can trigger acne breakouts, eczema flare-ups and make skin susceptible to disease. But spending just 15 minutes alone each day can give you the rejuvenation you need to deal with daily stress, medical experts say. When stress happens, find a quiet, empty place to calm down. Breathe deeply and slowly. Close your eyes and count to 10. Imagine that you're in a happy, peaceful place. Squeeze, then relax each part of your body to release tension. Stretch your arms and legs, gently roll your neck. Play soothing music, soak in a scented bubble bath, take a long, calming stroll. Say a prayer, meditate or just do nothing.