【译】4步完美肌肤 | 来自WIKIHOW的建议 (上）

  
 Skin care involves more than just cleaning it and using lotion. It also involves having a healthy diet, getting enough sleep and exercise, and managing stress levels. Your unique skin type may also determine any additional treatments as well, such as using exfoliating scrubs or moisturizing masks.
 
 肌肤的护理不止是清洁和使用护肤品，还包括健康的饮食、足够的睡眠和运动、控制好自己的压力水平。特殊的肌肤类型有时可以做一些额外的护理。
 
 
                
                
 1 Wash your face twice daily to keep it oil-free, improve complexion, and prevent breakouts. You should wash your face in the morning when you get up, and in the evening before going to bed. Use lukewarm water and a facial cleanser suitable to your skin type. You can wash your face with clean hands, a washcloth, or a soft sponge.
 
  
   Follow up with some toner and moisturizer.
  
 
 
  
   If you wear makeup, remember to remove it as well.
  
 
 
  
   Don't forget about the skin on your neck! This is often overlooked.
  
 
 在早上起床和晚上睡觉以前一天洗两次脸，使用温水和适合你肌肤类型的洗面奶，用手、毛巾或者是海绵洁面都是可以的。
 
  
   接下来使用一些爽肤水和乳液。
  
 
 
  
   如果你有化妆，记得卸妆
  
 
 
  
   不要忘记脖子上的皮肤，这个部位经常被忽视。
  
 
 
                
                
 2 Skip the hot water when bathing or showering, and use lukewarm water instead. Hot water can feel relaxing, but it can also strip your skin of its natural oils. This can lead to dry, patchy skin.[1]
 
  
   If you have dry skin, use a moisturizing body wash with natural oils, such as almond, coconut, or olive oil.
  
 
 洗澡的时候，不要使用太热的水，使用温水就好。热水能让人放松，但是它也能带走肌肤表面的天然油份，导致肌肤干燥。
 
  
   如果肌肤干燥，可以使用天然的比如杏仁、椰子、或者是橄榄油来滋润身体。
  
 
 
                
                 
  
 3 Gently pat your skin dry with a towel. This applies to both the skin on your face an on your body. It would be even better to leave your skin slightly damp. This way, your skin can absorb the excess moisture and re-hydrate itself.[2]
 用毛巾轻轻的拍干你的皮肤，包括面部和身体的肌肤都是一样的。让肌肤保持一点点湿润会更好。这样你的皮肤可以吸收额外的水分，自身能够重新进行水合反应。
 
                
                
 
  
 4 Apply moisturizer or lotion while your skin is still damp. Use facial moisturizers and creams on your face, and lotions or body butter on your body. Change the type of moisturizer or lotion you use depending on the season. Use a heavier, richer one during the winter, and a lighter one during the summer.
 
  
   Consider a moisturizer that contains SPF to guard your skin against the sun's harmful rays.
  
 
 
  
   All skin types benefit from moisturizer, including oily! Opt for a lightweight or gel-based moisturizer intended for oily skin.
  
 
 在肌肤还是湿润的时候使用保湿剂或者是乳液。面部可以使用保湿乳及乳膏，身体可以用乳液或者身体乳。根据季节来更换保湿霜还是乳液。冬季要痈厚重、滋润的产品，夏季需要更为轻薄。
 
  
   润肤乳最好是带SPF值的，减少阳光对肌肤的损伤。
  
 
 
  
   所有的肌肤都需要润肤乳，包括油性肌肤。油性肌肤可以选择轻薄或者是凝胶的保湿剂。
  
 
 
                
                
 5 Exfoliate your skin once a week. This will help buff away those dead skin cells and leave your skin feeling silky-smooth. You use scrubs, loofahs, and exfoliating sponges. Be sure to use a gentler exfoliator on your face than on the rest of your body. Remember, the skin on your face is much more delicate than the skin on your arms and legs.
 
  
   Choose exfoliating scrubs carefully. The larger the grains, the more abrasive the scrub will be. Avoid scrubs with walnut shells if you have sensitive skin.
  
 
 
  
   If you have dry skin, you may want to exfoliate daily. Be gentle about it, and always moisturize afterwards.
  
 
 一周去一次角质，这可以让你去除死掉的皮肤细胞、让肌肤更好光滑。可以使用磨砂、丝瓜和专门的去角质海绵。面部比身体要采用更加温和的去角质产品。你面部的肌肤比你胳膊、腿部的皮肤要脆弱很多。
 小心的选择去角质的磨砂，磨砂颗粒越大，去角质的程度越大。敏感肌肤不要选用胡桃壳的磨砂。
 干性肌肤，有时候每天都想去角质，请温和的使用，并事后使用保湿乳。
 译者补充：这篇文章是翻译过来的，亚洲人的肌肤没有国外人那么厚，而且这几年敏感肌肤越来越多，对于干性肌肤、特别是敏感肌肤，并不是特别推荐这样使用去角质的产品。
 
                
                 
 
 6 Don't be afraid to wear makeup, but do it with care. Use makeup that is suitable for your skin type, and remove it before going to sleep to prevent breakouts.[3] If you wear makeup daily, avoid wearing any makeup for a day or two to give your skin a break.
 
  
   Powder-based makeup is great for oily skin, but liquid or cream-based makeup is more suitable for dry.
  
 
 
  
   Clean your makeup brushes regularly to prevent the build up and spread of acne-causing bacteria.
  
 
 不用担心化妆，但是要小心：使用适合你肌肤类型的彩妆、睡前记得卸妆。如果你需要每天化妆，不要整天或者两天脸上带妆，要给肌肤时间休息。
 
  
   油性肌肤适合粉状的彩妆，液体或者乳状的彩妆更加适合干性肌肤。
  
 
 
  
   定期清洗你的化妆刷，避免那些容易导致痤疮的细菌繁殖。
  
 
 
                
                 
 
 7 Read product labels carefully, especially if you have sensitive skin. Not every ingredient in skincare products is safe for skin. Avoid products containing the following ingredients: paraben, phthalates, propylene glycol, and sodium lauryl sulfate. Keep in mind that "paraben" doesn't always appear by itself. It usually is part of a longer ingredient, such as: methylparaben, propylparaben, and butylparaben.[4]
 
  
   If you have sensitive skin, consider products that are fragrance-free.
  
 
 仔细的阅读产品标签，特别是敏感性肌肤。不是所有护肤的成分对肌肤都是安全的。避免护肤品里面含有：尼泊金酯、邻苯二甲酸酯、丙二醇和十二烷基硫酸钠这些成分。记住尼泊金酯并不是看上去这个样子，在长长的成分表里面，常显示为：对羟基苯甲酸甲酯，尼泊金丙酯，对羟基苯甲酸丁酯。
 
  
   敏感性肌肤请选择不添加香料的产品。
  
 
 
                
                 
 1 Drink 6 to 8 8-ounce (240-milliliter) glasses of water each day. Have you noticed your skin looking a little dry and dull lately? If so, you might not be drinking enough water. Try it for a week, and note the improvements. Drinking 6 to 8 8-ounce (240-milliliter) glasses of water may sound like a lot, but it will leave your skin looking youthful, bright, and glowing.[5]
 
  
   Drinking plenty of water may also help reduce acne and keep your skin looking clear.
  
 
 每天6-8杯水（(240毫升的杯子）。如果你觉得你的肌肤看上去干燥、暗沉，或许是因为没有喝足够多的水。这样尝试一周，你会看到改变。这样能让你的肌肤看上去年轻、明亮和发光。
 
  
   引用足够多的水也能帮组你减少痤疮，并让你肌肤保持清洁。
  
 
 
                
                 
 
 2 Eat lots of fruits and vegetables. They are not only good for your body, but they are great for your skin. They are full of vitamins and antioxidants. Fruits and vegetables that are particularly good for skin include:[6]
 
  
   Apricots, blueberries, and yellow bell peppers contain antioxidants, which can help keep you looking youthful.
  
 
 
  
   Avocados, which help hydrate your skin. [7]
  
 
 
  
   Carrots, which help improve complexion.
  
 
 
  
   Pumpkin and kiwi, which help keep your skin soft, smooth, and youthful.
  
 
 
  
   Spinach, kale, and other dark, green, leafy vegetables.
  
 
 
  
   Tomatoes, which help protect your skin against sun damage.
  
 
 吃足够过的水果和蔬菜，这不仅仅是对你的身体、对你的肌肤也是有益处的。蔬菜和水果里含有大量的维生素和抗氧化剂。它们对肌肤的益处包括：
 
  
   杏子、蓝莓和黄色贝尔辣椒含有抗氧化剂,这可以帮助你保持年轻。
  
 
 
  
   鳄梨,有助于皮肤保湿。
  
 
 
  
   胡萝卜有助于改善肤色
  
 
 
  
   南瓜和猕猴桃,帮助保持你的皮肤柔软,光滑,年轻。
  
 
 
  
   菠菜、甘蓝和其他深绿色叶的蔬菜。
  
 
 
  
   番茄,有助于保护你的皮肤免受太阳的伤害
  
 
 
                
                 
 
 3 Don't shy away from fatty fish, such as salmon, sardines, and mackerel.[8] They contain omega-3 fatty acids, which can help keep your skin looking clear.[9] They may also help prevent aging and sun damage, and improve skin elasticity.[10]
 
  
   Vegan or vegetarian? Try walnuts.
  
 
 
  
   Don't like fish? Try grass-fed beef. It also contains omega-6 fatty acids, which can help keep your skin taut and youthful.
  
 
 可适当的摄入富含脂肪的鱼，比如鲑鱼、沙丁鱼和鲭鱼。它们含有omega-3脂肪酸，可以让你的肌肤保持清洁。还可以抵御阳光的损伤、提高肌肤的弹性。
 
  
   你是素食主义(者)？可以尝试核桃。
  
 
 
  
   你不喜欢鱼？可以尝试草喂养的牛肉，含有omega-6脂肪酸，有助于保持皮肤紧绷和年轻。
  
 
 
 
                
                 
 
 4 Eat dark chocolate, but in moderation. Chocolate is typically seen as being unhealthy, but if you stick to 1-ounce (15-gram) portions, you can get all its benefits without packing on weight. It contains antioxidants, which help hydrate skin.[11] It can also help improve skin texture and appearance and prevent acne and aging.[12]
 适当的吃一点深色的巧克力，巧克力被认为是不健康的食物，但是适当的吃一点（15克），你可以获得所有巧克力的益处，而不是长胖。它含有抗氧化剂，有助于皮肤保湿，也有助于改善皮肤质地和外观,防止粉刺和抗衰。
 
                
                 
 5 Don't be afraid of fats, but make sure that they are the good kind. Olive oil contains monounsaturated fatty acids, which can help keep your skin looking youthful.[13] You can also find healthy fats in eggs, nuts, and fatty fish, such as salmon. Avoid the bad kind of fats found in junk food and sweets.
 不要担心脂肪，但是要确定你吃的是好的脂肪。橄榄油含有单不饱和脂肪酸,有助于保持皮肤看起来年轻。你也可以在鸡蛋、坚果和富含脂肪的鱼中找到健康的脂肪,例如鲑鱼。避免摄入垃圾食品和糖果中的那些劣质脂肪。
 
                
                 
 
 6 Avoid skin-damaging foods. This includes processed or refined carbohydrates as well as unhealthy fats. Consuming too many of these make your skin age faster. Avoid consuming too many sugars as well.[14]
 避免那些会损害肌肤的食物，这包括加工或精制的碳水化合物以及不健康的脂肪。食用过多的这些会加快皮肤衰老。避免食用过多的糖。