Your skin is your body’s largest organ. It is therefore important to give it the love and care it needs to thrive. To get the glow, you need to nourish and nurture your skin from the inside out. Starting with your internal environment, we will first address nutrition in part I of your skin glow guide. This is your foundation.
If you are struggling with your skin – whether that be acne, psoriasis, hormonal breakouts or other – it is important to mindfully tune into what your body is trying to communicate to you. There is a reason for everything. Try not to fall into a downward spiral of negative self talk, an enraged pimple squeezing spree or band-aid solutions such as antibiotics that kill the good bacteria in your gut. Instead, observe the signals your body is trying to tell you through your skin: a big red flag waving in your face that something is out of balance or overloaded. Excess toxins or hormones that get trapped in the body are secreted through the skin. You must therefore address the root of the issue through a holistic approach that addresses the entire body as a dynamic ecosystem – including nutrition, skincare and lifestyle (the latter two which I will address in future blog posts).
Below are my top five generalised nutrition tips for a glowing complexion, enriched confidence and great gut health. Consider seeing a naturopath, nutritionist or holistic doctor for specialised and individualised advice. Also important to note is that the state of your skin does not define your worth. You are absolutely beautiful, no matter how your skin may make you feel. Don’t let the temporary appearance of your physical vessel limit your magic x
5 nutrition tips for radiant skin
Load up on antioxidants. These protect healthy cells from being attacked by free radicals. Free-radical damage causes inflammation and the breakdown of collagen and elastin. Antioxidants are therefore crucial in preventing premature ageing as well as helping protect the skin from sun damage, pollutants and other environmental toxins. Aim to include an abundance of seasonal, pigmented fruit and vegetables into your diet. These include dark leafy greens, berries, carrot, capsicum, cucumber, papaya, lemon, red cabbage and sweet potato. The antioxidants found in Vitamin A, Vitamin C, zinc, selenium and beta-carotene are particularly beneficial. For example, Vitamin C plays a role in assisting amino acids lysine and proline to convert to collagen. Sources include lemon, orange, strawberry, red capsicum, broccoli and brussel sprouts. Zinc can balance sebum production and helps to reduce redness (found in oysters, nuts, seeds and fatty fish).
There’s a reason they call them “essential fatty acids.” Essential fatty acids – known as omega-3 and omega-6 – are the building blocks of healthy cells. They are necessary for a smooth, hydrated complexion. Because they can’t be produced in the body, they need to be consumed through food. A modern western diet is made up of a heavy amount of omega-6 due to a high intake of processed foods and refined oils. This causes the ratio of omega-6 to omega-3 to be closer to 16:1 than the desired 4:1. This imbalance is inflammatory for the skin. We need to instead focus more on anti-inflammatory omega-3s. These can be found in whole foods like walnuts, chia seeds, linseeds, wild-caught salmon, avocado, hemp seeds and sardines.
Your gut health is reflected in your skin. An imbalance in your gut microbiome can manifest as skin that is irritated, inflamed or congested as your body attempts to expel toxins and waste in defence against harmful bacteria and pathogens. Including a source of probiotics introduces healthy bacteria to your gut and creates a barrier to reduce inflammation. Reach for a daily dose of gut-loving, fermented foods (such as sauerkraut, kimchi, miso, yoghurt and kefir). Prebiotics, on the other hand, stimulate the growth of good bacteria while discouraging the growth of harmful organisms. Food sources of prebiotics include vegetables, nuts and seeds, cooked and cooled rice/potatoes, green banana resistant starch and slippery elm powder.
Are these foods making your skin angry? Certain foods cause inflammation in the gut, which can in turn trigger problems with the skin. Gut compromising foods include sugar, gluten, alcohol, processed foods, soft drink, refined carbohydrates, processed vegetable oils, chocolate, processed meats and dairy. Instead stick to real, whole foods from nature. But everything is ok in moderation. Try and choose healthier alternatives, like high quality dark chocolate and organic red wine.
Hydration. Make sure you are drinking enough water during the day. I recommend drinking good quality water that is free of heavy metals, pesticides and unwanted others. You might like to invest in a water filter, spring water or alkaline water. If drinking 2-4 L per day seems daunting, try sprucing up your water. I love drinking sparkling water with a squeeze of lemon or water infused with mint and cucumber.
I hope these tips help you to blossom from within x