Powerful tips for your skin

FOR YOUR SKIN IN WINTER

Berend Breitenstein is Germany’s most successful natural bodybuilder. As founder and president of the German Natural Bodybuilding & Fitness Federation (GNBF), the Hamburg native has dedicated himself to clean bodybuilding. On Mens World, Berend regularly shares his secrets on sport, nutrition and personal care. Find out more about our columnist here.

A healthy complexion isn’t just very important for every natural bodybuilder – it helps to perfectly round off a positive first impression on stage during competitions – but more and more men are placing great importance on a well-groomed appearance. This is often not so easy, particularly in the cold season, and the ravages of time cause skin elasticity to decline with age. But with a few simple tips and tricks, you can keep your skin in good condition this winter!

Those who exercise look fresher

Regular endurance training, ideally in the fresh air, floods the body with plenty of oxygen, which keeps your skin looking young – and five per cent of it is even absorbed directly through our largest organ! Oxygen triggers cell division, thereby sustainably renewing the epidermis, the outer layer of the skin. Just how effectively blood circulation is stimulated can be seen after a run in the woods, a walk or a long stroll, when the face takes on a slightly rosy hue.

Get enough sleep

Did you know that the rate of cell division is eight times higher at night than during the day? Whilst we sleep and process our experiences, the body’s regeneration process is in full swing. Too little sleep, on the other hand, risks a deterioration in the skin’s appearance, as it cannot renew itself sufficiently.

Drink plenty of water

Our bodies are made up of 70 per cent water. For firm and fresh skin in winter, it is therefore important to ensure it receives plenty of fluids so that it does not, quite literally, ‘dry out’. Depending on your level of physical activity, you should drink at least 1.5 litres; for athletes and natural bodybuilders, three litres or more of mineral water or unsweetened herbal teas is ideal. This not only keeps your skin noticeably healthy, but also benefits your metabolism and muscle tone.

Think positively

Negative stress and unpleasant experiences cannot be avoided. However, if you have a fundamentally positive outlook on life, you can reduce or even prevent the formation of worry lines or other skin changes caused by stressful situations. When you feel completely at ease, this is reflected in your healthy skin – it is not for nothing that it is called the ‘mirror of the soul’.

A balanced diet

Have you ever noticed that physically active people often have healthy, smooth skin? This is down not only to plenty of exercise and adequate fluid intake, but also to a conscious and healthy diet. Foods rich in protein, vitamins and minerals, such as eggs, trout or chicken breast, provide the skin with the best possible supply of building and functional nutrients. It is also important to avoid “junk food”, as excessive consumption of white sugar, hydrogenated fats and white flour can lead to a deterioration in the skin’s appearance.

Avoid smoking

Apart from the fact that smoking should not be part of an athlete’s daily routine anyway, it is harmful to everyone’s skin. The nicotine absorbed constricts the blood vessels, meaning less oxygen is transported and the epidermis is less well supplied with blood. Furthermore, cigarette consumption leads to a breakdown of the protein elastase, which supports and stabilises the skin. This often results in wrinkled, yellowish and creased skin in smokers. Not a pretty sight, is it?

Sauna and steam room

A tip especially for the coming season: a visit to the sauna and steam room opens the pores thanks to the heat and high humidity. This makes the skin more receptive in winter, allowing the active ingredients in infusions and body lotions to penetrate more effectively. What’s more, the alternation between hot and cold boosts blood circulation and regulates the skin’s oil levels, preventing it from drying out.

Why not give these tips a try – you’ll soon notice how your skin improves.

Stay active!
Your Berend
Lifetime Natural Bodybuilder

You can find out more about our columnist on his website.