
Antioxidant-rich Foods Keep Skin Youthful
In New England, we spend an awful lot of time bundling up for cold weather. When summer finally comes, our spirits soar as we can head out the door without all the wraps. But as we eagerly transition into Bermuda shorts and bikinis, we need to remember the importance of taking care of our skin.
Caring for our skin from the outside by protecting it from the sun’s damaging rays is critical. But it is also important to care for our skin from the inside. A great way to keep your skin healthy and youthful for years to come is by eating antioxidant-rich foods.
“Antioxidants are believed to prevent cell damage,” explains Olivia Gross, RD, LDN, a Lahey Health Registered Dietician. “That works hand in hand with skin health. Vitamins C, E and A uniquely contribute to this goal.”
Olivia goes on to note that foods rich in vitamin C (think oranges, lemons, limes plus summer squash and blueberries) help collagen production, which keeps skin firm. Vitamin E (found in nuts like almonds and peanuts as well as in spinach and beet greens) mitigates damage to collagen, which prevents wrinkles, fine lines and dry skin. And finally, vitamin A, which is consumed through beta-carotene (think orange and yellow fruits and vegetables), supports a healthy cycle of cell turnover. Olivia concludes, “We generally advise people to eat a wide variety of fruits and vegetables and to get their nutrients from whole foods rather than from supplements.”
Some antioxidant-rich foods you and your family may want to add to your diet include:
- Berries, such as blueberries, strawberries and cranberries
- Stone fruits (peaches, plums, prunes, cherries, etc.)
- Vegetables, including sweet potatoes, kale, bell peppers, broccoli and tomatoes
- Nuts and legumes (kidney beans, lentils, edamame, etc.)
“Be creative about introducing these foods into your family’s meals,” suggests Olivia. “Try blending spinach into a banana-strawberry smoothie. Shred carrots into your favorite mac ‘n’ cheese recipe. Or chop some greens into a meatloaf.” And don’t forget antioxidant benefits give you the thumbs-up to indulge in a bit of dark chocolate. Just remember: Everything in moderation. A healthy diet is a well-balanced diet.

Cardio Boosts Your Energy
While cardio exercise can, of course, be done year round, summertime somehow brings renewed excitement and resolve to get with the program. Great outdoor activities, such as hiking, biking, swimming and more, can help you strengthen your body’s cardiovascular system, which boosts your energy and expands your lung capacity.
When your cardiovascular system is working effectively, it absorbs oxygen from your lungs into your blood more efficiently, giving you a welcome boost in energy. And as your heart becomes stronger through exercise, it has to work even less when you are at rest, again boosting your energy.
“Exercise is free medicine,” states Kathleen Harrington, RN, MSN, CCRP, Coordinator of Winchester Hospital’s Cardiovascular and Pulmonary Rehabilitation Department, located at the Family Medical Center in Wilmington. “Just as prescription medications may improve your health, exercise can too. It’s a necessary component for maintaining both physical and mental health”.
Once you have been approved by your physician to engage in cardio exercise, here are some suggestions from Kathleen and her team:
- Make short-term goals that are achievable, such as walking a half hour every day and then gradually increasing your distance and pace
- Prioritize exercise by scheduling it into your day—“Choose a time that feels right to you and that you’ll maintain.”
- Do exercises that you like (at least, kind of!)—“Your heart doesn’t care if you choose the treadmill, the bike or the pool.”
- Aim for consistent, moderate exercise of ideally 20-30 minutes every day
- Stick with the program —“Use it or lose it!”
“A cardio exercise routine can offer you and your family overall improved physical and psychological wellbeing,” says Kathleen.
So this summer, whether you dance with your children or grandchildren at a town common concert, try your hand at kayaking with a rental at a local lake or river, explore a new mountain hiking trail or engage in some friendly competition at the high school tennis courts, it’s all good.
When the sun begins to set on summer fun, don’t let your cardio activities flag—lest your energy does too. Welcome the active lifestyle each season offers (or become an all-season gym rat). Your heart and lungs will thank you for it. And you’ll reap the rewards of that energy boost the whole year through!
You can find out more about Lahey’s renowned cardio programs here.