Eat right, feel fine, look even finer – that’s the motto of healthy skin. What you put in your body has a direct effect on the condition of your skin, and the fact is, you cannot beat what nature has to offer. In this article, we will explore the connection between skincare and diet and how both of these factors play a key role in nurturing your skin from the inside out.
1. Dietary Supplementation: Nourishing Your Skin from the Inside Out
When it comes to clear, glowing skin, everyone has their own unique set of needs. But there’s one simple solution that could help you nourish your skin from the inside out. Dietary supplementation may be the key to unlocking healthy skin.
The vitamins and minerals we consume can play a big part in our skin’s health. Vitamin C helps to form collagen, which provides structure and volume to skin cells. Vitamin E keeps skin nourished and protected from oxidative damage, while zinc helps promote cell regeneration. Omega 3 fatty acids are essential for supple skin.
Here’s a list of skin-friendly ingredients that might be worth incorporating into your diet:
- Vitamin A: helps repair and fight signs of ageing
- Vitamin C: boosts production of collagen
- Vitamin E: an antioxidant to reduce inflammation
- Zinc: regulates hormones and promotes healing
- Omega 3 fatty acids: aids hydration and overall skin elasticity
Including these nutrient-packed ingredients into your diet can provide your skin with the nourishment it needs to stay healthy and youthful.
But keep in mind that these health benefits will take time. Improving your diet could give you visible, long-term changes to your skin. However, for immediate results, topical skin treatments created by dermatologists will produce the best outcomes.
Ready to start nourishing your skin from the inside out? Start by building a diet that’s full of vitamins, minerals and antioxidants.
2. Daily Diet: What to Eat for Healthy Skin
Are you looking for tips to achieve healthy skin? Eating the right foods can help to achieve it. Here are some of the foods that should be included in your daily diet.
Fresh Fruits and Vegetables – Fruits and vegetables contain phytochemicals, antioxidants, and fiber which may help reduce inflammation and boost the health of the skin. Plus they’re full of vitamins and minerals that help promote a healthy complexion. Choose a variety from each category each day – dark leafy greens, carrots, bell peppers, sweet potatoes, oranges, apples, bananas, berries, etc.
Oily Fish – Fishes such as sardines, mackerel, trout, and salmon are excellent sources of omega-3 fatty acids which have anti-inflammatory properties. Omega-3s assist with the production of collagen and promote healthy skin cell membranes.
Avocados – The fatty acids in avocados help protect the skin from oxidative damage caused by sun exposure, as well as preventing wrinkles and rough patches. Avocados give your body essential vitamins, minerals, and other nutrients.
Nuts and Seeds – Nuts and seeds such as walnuts, almonds, flaxseeds, and chia seeds contain healthy fats, zinc, and omega-3 fatty acids which help keep skin hydrated, reduce inflammation and redness, and protect skin from UV damage.
Plant-Based Protein Sources – Eating plant-based proteins such as beans, lentils, quinoa, and tofu can help to prevent wrinkles and fine lines from developing. These sources are full of healthy fats, fiber, and essential vitamins and minerals that protect skin and help it stay healthy.
3. Foods To Avoid: The Negative Impact on Skin Health
What you put in your body is just as important as the amounts of makeup and skincare products you use. Eating the wrong foods can not only make you sick but may cause chronic skin problems such as breakouts and even acne.
Despite being an important part of a healthy diet, there are some foods you should avoid, as they tend to cause a lot of irritation and flaring of skin conditions.
Here are a few of the foods that can negatively impact your skin health:
- High Glycemic Foods – High glycemic foods such as white bread, French fries, and processed cereal can cause an increase in breakouts and other skin problems.
- Dairy Products – Dairy products contain hormones and proteins that contribute to acne and white heads. It is best to avoid them if you have any skin problems.
- Refined Sugars and Processed Food – These are terrible for your overall health, and can cause a spike in hormones that can contribute to breakouts.
- Alcohol – Even if you don’t drink alcohol regularly, too much can cause inflammation and dehydration, which can lead to bad skin.
Pay attention to any changes in your skin after eating these foods, as they could be signs that you need to cut back on these foods or completely cut them out of your diet. Eating better means better skin, so get rid of these foods and you’ll be on your way to healthier skin in no time.
As always, be sure to talk to your doctor or dermatologist if problems persist, as this could be an indication of an underlying issue.
4. Skin Care: Enhancing Beauty from the Outside In
Eliminating Impurities
Cleansing is the first and most important step of any skincare regimen. It may seem like common sense to regularly give the skin a good wash, but without the right cleansing product, it can be difficult to remove all the dirt and impurities from your face. You also want to make sure the product you use isn’t stripping your skin, as harsh ingredients can leave your skin feeling dry and irritated. To give your skin a deep clean without leaving it feeling parched, look for gentle cleansers that are free of sulfates and alcohol.
Address Your Skin Type
It’s important to find skincare products that are tailored to your skin type. If you have dry skin, for instance, you want to avoid peel pads and harsh scrubs that can further dry it out. Look for creamier cleansers, moisturizers, serums, and masks that contain ingredients like hyaluronic acid and glycerin to help keep your face hydrated. On the other hand, if you have oily skin, you want to look for products that will help balance sebum production, such as ingredients like charcoal and tea tree oil.
Be Sure to Protect
No skincare regimen would be complete without protection from the sun’s harsh UVA and UVB rays. Sun protection is essential for keeping the skin looking radiant, eliminating premature fine lines and wrinkles, and thwarting skin cancer. Opt for a sunscreen that is SPF 30 or higher, and protect every part of your skin that is exposed to the sun. Make sure to reapply often, every two hours or more frequently depending on the situation.
Feed Your Skin
Boosting the quality of your skin from within is essential for augmenting its look from the outside. Nourish your skin with foods that are rich in antioxidants, like blueberries, almonds, and dark chocolate, to promote healthy cell growth. Ensure that a majority of your food intake consists of nutrient-packed produce to keep your skin looking and feeling its best. Also make sure to drink plenty of water.
Consistency is Key
To most efficiently enhance the look and feel of your skin from the outside in, it is important to form a skincare routine and stick to it. Remember that it will take 21 days to form a habit, and it may take significantly longer to reap the visible benefits of your routine – give yourself and your skin the time and patience it needs to truly make a difference.
Nourishing your skin goes beyond the products in your bathroom and your local day spa. A holistic approach to skincare starts with optimizing your diet to help give your skin the nourishment it needs. Start by including more foods with anti-inflammatory and antioxidant properties to your diet and you’ll soon start to see a healthier, more vibrant you!
