FOR A PERFECT SKIN: BECOME A HAT PERSON

Sunlight is essential to health. You need to have small exposure on a regular basis so your skin can produce a form of Vitamin D.

Minimum UV exposure is the key - about ten minutes a day of unfiltered sunshine directly on the skin will keep Vitamin D deficiency away.

But too much sun can be damaging. UVB rays are more likely to cause some forms of skin cancer and UVA rays penetrate deep into the skin and promote free radicals that age your skin prematurely.

UV radiation is increased by reflective surfaces such as sand, water and snow.

UV rays can also penetrate through windows, windshields and thin clothing. When out in the sun, wear protective clothing and a hat.

FOR A PERFECT SKIN: EAT LESS

Melatonin is a hormone released during sleep. It has an antioxidant effect that helps to protect against DNA damage. As you age, the body's ability to produce melatonin plummets.

When your body doesn't produce enough, you will experience difficulty falling asleep and wake up after eight hours still feeling drowsy. However, a study
published in the Journal Of Clinical Endocrinology And Metabolism showed how melatonin levels can be manipulated by diet.

Scientists carried out a 12-year study on monkeys and found sensible calorie restriction not only improves melatonin production but reduces body fat, lowers blood glucose levels and delays and greatly reduces age-related problems and the risk of certain cancers.

You don't need to calorie-count. For meals, fill half your plate with salad or vegetables, the other half with carbohydrates and protein. Eat carbs that release energy slowly, such as grainy breads, brown rice and wholemeal pasta. Avoid 'hit and run carbs' that have a high glycemic index, such as white bread, chips, mashed potato and white rice.
Snack less and stick to healthy snacks such as almonds or an apple.

Make sure you include protein in two of your main daily meals. When eating animal protein, have a portion the size and thickness of the palm of your hand. Have a maximum of two servings of red meat a week, including lean lamb, beef and organic liver, and a maximum of two servings of white meat per week, such as skinless chicken. And eat up to three servings of seafood a week.

And don't starve yourself. Excessive dieting is bad for the skin so be sensible and never skip a meal.

FOR A PERFECT SKIN: BE A SLEEPING BEAUTY

During sleep your body releases a series of hormones that control significant functions in your body. One of the most vital is melatonin.

Light suppresses the release of melatonin and darkness stimulates it, so a night in a darkened room increases your chances of optimal melatonin production.

It's not just about night-time sleep - you have to start your day right. Get a dose of sunshine in the morning. Choose a wake-up time and stick to it (even after a late night out) and make sure you get ten minutes of sunlight before 10am. This will help you reset your body clock and boost your Vitamin D levels so you are more likely to wake up feeling refreshed.

Foods that promote a more restful night's sleep are those which contain tryptophan, an amino acid that the body uses to make serotonin and melatonin, sleep-inducing hormones.

Tryptophan-rich foods include milk, cottage cheese and plain yogurt. However, since the Healthy Skin Diet is dairy-free, eat other tryptophan-rich foods such as seafood, turkey, wholegrains, brown rice, beans, houmous, lentils, eggs, hazelnuts and sunflower seeds.