Some people are lucky enough to have naturally clear and glowing skin, while others have to work hard at it. If you're among the latter group, don't despair! There are many factors that contribute to healthy skin and our overall well being.
They say that beauty comes from within, and when it comes to your skin, those words hold true. A good skin scare routine is certainly important, but a good diet is paramount. When you eat well, your skin glows - and when you don't, it doesn't. If you want to have great skin and look like a million bucks every day, here are some tips for eating in a way that helps your body glow from the inside out!
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I'm going to tell you the secret to glowing skin, and it's really simple. It all starts with your diet.
You need to eat a lot of fruits and vegetables, especially those that are high in vitamin C, such as oranges or bell peppers. You should also try to eat lots of protein - think tofu, lentils, beans, nuts and seeds. And finally, make sure you are getting enough sleep - that means no staying up late on your phone!
It's also important to drink plenty of water throughout the day and limit your alcohol intake. Your body needs water every day to help flush toxins out of your system and keep your organs functioning properly. Alcohol can dehydrate you and disrupt your sleep cycle which is bad for your skin!
If you follow these steps, I promise that you will see a difference in how healthy and radiant your skin looks pretty quickly!
Essential fatty acids (EFA’s) are essential for the production of hormones, brain function and cell membranes. The most important EFA’s are omega 3 and omega 6. They can help with acne, wrinkles, stretch marks, dry skin and eczema.
EFA’s make up the fatty bilayer that comprises our cells, and their function is to maintain the fluid balance, or hydration of cells. If you don’t have enough EFA’s in your diet, your skin will appear dry, no matter how much moisturiser you use or how much water you drink. Maintaining adequate fluid in the cells also helps to plump up the skin, resulting in a more youthful appearance.
Plant sources include flaxseeds or chia seeds which contain alpha linolenic acid that our bodies convert into omega 3 fatty acids; nuts like walnuts; leafy greens like spinach and kale; avocado or black beans that contain oleic acid which is converted into monounsaturated fats.
EFA’s are also found in avocados, nuts (especially walnuts), seeds (especially flax), cold pressed extra virgin olive oil and coconut oil.
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Your gut is home to trillions of bacteria that help you digest food, regulate your immune system and maintain a healthy weight. When this microbiome is out of balance - a condition called dysbiosis - it can negatively affect all aspects of your health, including skin conditions like acne or rosacea. A balanced microbiome also helps eliminate toxins from the body, so a lack of beneficial microbes may lead to increased toxicity in the body that can cause inflammation and irritation in the skin.
What is not processed efficiently through the bowels presents through the skin. If you have a poor diet or a microbial imbalance in the gut, toxins may not be cleared quickly enough, resulting in a backlog, which then is pushed out through the skin. Ensuring you get enough fibre, lots of vegetables and taking a good multi strain probiotic supplement can help correct this imbalance. Apple cider vinegar is perfect for improving your gut health, as it contain lots of friendly bacteria. Consuming organic probiotic and prebiotic supplements is another way to add friendly bacteria and correct your gut health issues such as bloating, digestive problems, constipation etc.
To improve gut health:
Zinc is an essential mineral that plays a role in healing wounds, immune function, DNA synthesis and cell division. It's also important for protein synthesis. If you don't get enough zinc through your diet, you could be at risk of developing a deficiency that could lead to poor wound healing and poor growth or development in young children. This nutrient may also play a role in depression symptoms by affecting brain chemistry.
When it comes to skin, a zinc deficiency will result in slower wound healing and blemishes which last much longer than usual. Supplementing with around 50 mg daily (for around 3 months) can significantly improve the skins appearance and speed up the healing process. As 50 mg is a therapeutic dose of zinc, it should not be continued long term. (Note – always take zinc supplement after a meal and 2 hours away from tea or coffee).
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Hormones are chemical messengers that travel through the body and help control the way it functions. They're secreted by endocrine glands, which are located in various parts of your body, including the brain, pituitary gland in your head and thyroid gland in your neck. Hormones travel through your bloodstream to target cells where they exert their effect.
As you get older, there are several things that can cause hormone levels to fluctuate:
Hormonal imbalance is the driver of many health issues. When it comes to skin, hormonal acne presents predominantly around the jaw line. A lot of women also notice an increase in blemishes around their cycle, even if they do not have constant acne. Taking a hormone balance supplement works wonders, and a little side addition is that it will also tackle any monthly mood swings. For women, natural remedies work very well at balancing hormones and reducing hormonal acne. Men can also address their hormonal imbalance through herbal medicine.
The liver is one of the most important organs in our body, responsible for processing nutrients and eliminating toxins - and it can be damaged by a variety of substances.
The liver is also responsible for producing bile, which helps us digest fats. When bile production slows down, you may experience symptoms such as weight loss or bloating. The liver also detoxifies the body by filtering out toxins that enter through the gut and lungs via the blood stream - a process known as phase one detoxification. This makes it essential to maintaining healthy skin by keeping your digestive system running smoothly so that toxins don't build up on your outer surface!
As your main detoxification organ, the liver is often over burdened by our toxic way of living. Coffee, alcohol, sugar, soft drink, chemicals… the list goes on. Simple things you can do every day to support the liver include drinking the juice of half a lemon in warm water upon rising, swapping that second or third coffee for a green tea (green tea is beneficial for the liver as well as being lower in caffeine than coffee and high in antioxidants) and making sure you drink plenty of filtered water through out the day to promote waste removal from the body. You can also incorporate liver tonic into your daily routine, which nourishes the body's five vital organs including heart, lung, liver, kidney and spleen.
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It's important to ensure that your diet includes plenty of antioxidants from healthy fruits and vegetables. Antioxidants protect us from free radicals that cause damage to our cells, tissues and DNA. This helps maintain healthy skin and looks!
There is some evidence that taking antioxidant supplements may help protect your skin from UV light, reduce the risk of skin cancer, improve collagen production, and even prevent wrinkles from forming.
The best way to get enough antioxidants for healthy skin is by eating a balanced diet that includes plenty of fruits and vegetables or adding acai powder to your breakfast bowl and smoothies.
You can also try adding turmeric into your diet as it contains curcumin which may also help with inflammation and acne breakouts by working against bacteria in the body.
Skin care routine
Get glowing skin with these 5 simple steps!
1. Wash your face twice a day with a gentle cleanser
2. Exfoliate your skin once or twice a week. You can do this by using an exfoliating scrub or by gently rubbing your face with a washcloth.
3. Moisturise every day to keep your skin hydrated and smooth. Use products that are labelled "non-comedogenic" if you have oily skin, as this means that they won't clog pores and cause more breakouts!
4. Use sunscreen on any exposed areas of your skin at least once a day - even if it's not sunny outside! Sunscreen will help prevent sunburns (which can lead to wrinkles), as well as other harmful effects from being in the sun without proper protection (like cancer!).
5. Use a face mask - once to twice a week! This will feed and nourish your skin, making it look younger and brighter.
Skin is a reflection of our health and well being. By taking care of your body, you can keep your skin clear and glowing. It is important to remember that everyone’s bodies are different, so there are many different ways to achieve this result. If you find yourself struggling with acne or other skin conditions, consider visiting a dermatologist for help!
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