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.