Why Skin Health is Important Skin is an organ just like your liver and heart. In fact, skin is the body’s largest organ. You probably know that drinking too much alcohol is bad for your liver, and eating too much fast food is bad for your heart, but what do you know about skin health? Your skin is your body’s first line of defense against germs and infections, and can be a beautiful canvas for your tattoo as long as it’s well taken care of! The purpose of this brochure is to provide the newly tattooed client with information regarding nutrition as it relates to skin and healing. On the back of this guide, you will also learn about how the art of massage is related to healing after getting a tattoo. *Disclaimer: This brochure is not intended to treat skin conditions. It is intended for those in good health and provides general nutrition information on foods, vitamins, and minerals. Do not begin taking a nutrition supplement without first consulting a Physician or Registered Dietitian. Treat Yourself to a Massage There is a strong correlation between massage and healing after a tattoo. Massage is the systematic, scientific manipulation of body tissues by way of hands or devices. The positive effects that massage have on the body range from physical to mental, and are beneficial both before being tattooed and in maintaining a healthy tattoo. Physically, massage can relieve pain by releasing endorphins that attach to opiate receptor neurons. These endorphins will enhance the immune system, reduce stress, and slow the aging process. Other physical effects of massage are improved circulation, reduced inflammation, and improvement of the lymphatic system to aid in healing. When circulation is improved, nutrient rich blood travels through the body more freely and removes waste more efficiently. As a result, skin is healthier, clearer, and softer, and injured areas have better blood flow and can heal quickly. Improvement in the lymphatic system results in a heightened immune system, which is more effective in quick healing. Massage also has mental benefits. The hormone cortisol is released during a massage, putting the body in a relaxed state which can lower anxiety. A body that is relaxed is more aware of areas that need healing and can heal more quickly. Being relaxed also helps one to develop healthy sleep habits. Having a good night’s sleep will lessen the level of anxiety felt as a result of being overtired. Finally, receiving a massage after a tattoo reduces scar tissue that the tattoo may leave behind. Through myofascial release, massage is able to realign tissue fibers in the same direction. As a result, raised tissue returns to a more normal state. Eating Right for Healthy Skin Protecting Your Skin and Nourishing Your Body Before, During, and After Your Tattoo BROCHURE CREATED FOR TATTOO AFTERLIFE BY: JENNIFER BARNES, REGISTERED DIETITIAN & LICENSED DIETITIAN/ NUTRITIONIST MASSAGE INFORMATION PROVIDED BY: JEREMY DIAMOND, MASSAGE THERAPIST UPDATED: AUGUST 2014 TATTOO AFTERLIFE NORTHAMPTON, MA Caring for Your Skin: Before Your Tattoo Bell peppers are a great source of Vitamin C, an important antioxidant. Taking proper care of your skin is one of the most important things you can do for your tattoo. Healthy skincare will help your tattoo live up to its full potential to be as vibrant and eye catching as it can be. Eat a balanced diet: Adopt a wellbalanced diet that does not exclude any food groups. Include grains, protein, fruits, vegetables, and low fat dairy to be sure you are getting as many vitamins and minerals as you can. Limit added sugars to keep your skin clean and break-out free. Antioxidants: You may have heard that antioxidants are cancer-fighting agents. What you heard is true, and they do this by stabilizing “free radicals,” or unstable cells that can damage organs. This means they also help to keep your skin healthy (remember your skin is an organ, too!). Vitamins A, C, E, and selenium (a mineral) function as antioxidants. Vitamin A: Carrots, sweet potatoes, cantaloupe, butternut squash, dark leafy green vegetables, fortified milk Vitamin C: For food sources see “After Your Tattoo” in this brochure Vitamin E: Eggs, vegetable oil, nuts, seeds Selenium: Nuts, fish, seafood, whole grains, onions, garlic Take Care During Your Tattoo: Eating Right Caring for Your Skin: After Your Tattoo On the day of your tattoo, you may be sitting for hours on end. To keep your blood sugar stable for all that time, it’s important to be prepared with snacks so that you don’t experience low blood sugars. This results in feeling wea k, tired, and shaky. It’s important to remember that a tattoo is done by puncturing the skin over and over again with a tiny needle. While it may be beautiful, it needs to heal just like any other wound and requires a little tender loving care. Important nutrients that aid in wound healing are Vitamin C, Zinc, & Iron. E a t b e fo r e yo u a r ri v e: Don’t show up hungry for your appointment. Have a meal consisting of protein, whole grains, and a fruit or vegetable no more than an hour before your session. A turkey sandwich on whole wheat bread with some berries on the side is a great pre-tattoo meal. S n a ck on w ho le f oods : Leave the processed junk food and sugary drinks at home. To keep your blood sugar stable and avoid “crashing,” choose foods with fiber and protein to keep you satisfied longer. Fresh or dried fr uits (like apple slices, raisins) and veggies paired with nuts, peanut butter, or yogurt provide essential carbohydrates for energy as well as protein and fiber to satisfy your hunger and keep your blood sugar stable. D o n’t f o rg et y ou r w at e r bo t t l e : Even if you’re only sitting for a couple of hours, it’s easy to get dehydrated, which isn’t good for mental clarity or for your skin! Staying hydrated will keep you more alert during your tattoo. Water is the best choice for hydration. Sugary beverages like soda, sports drinks, and juice are unnecessary as long as you remember your wholesome snacks! Vitamin C: Helps in the production of collagen, a protein needed to rebuild and repair skin. Good sources of Vitamin C include citrus fruits, strawberries, broccoli, bell peppers, & potatoes. Zinc: Plays a role in the structural component of proteins in the body, including the skin. Good sources of zinc include meat, poultry, eggs, seafood, milk, wheat germ, nuts, & legumes. Iron: Needed for the production of red blood cells, this nutrient is key to ensure good blood flow to the injured area. Food sources of iron include meat, fish, poultry, dried fruits, and fortified orange juice and cereals. Pair an ironrich food with a food high in Vitamin C to enhance absorption. Protect Your Skin in the Sun: Like we’ve been hearing for years, wear sunscreen, especially over your tattoos! Protecting your tattoos from sun damage will make the color last longer and stay vibrant.