How to get healthy, glowing skin this Summer
Skin is the largest organ in the body and plays an important role in protecting our internal organs.
Healthy, youthful and glowing skin is desired by many. Skincare treatments promising to rejuvenate skin and replenish lost nutrients are sold to the masses but have we forgotten about healing the skin from within?
Read on for some tips on how we can naturally heal the skin using the ingredients that nature has to offer:
1. Nurture the skin from within: Oftentimes it is recommended that particular food groups should be avoided when trying to get good, healthy, glowing skin. However, what is most important and more realistic is that a healthy balanced diet is maintained. Strict restriction of food groups is not easy to maintain in the long term and ultimately creates a bad relationship with foods.
Instead ensuring that a healthy mix of both good and “bad” foods are consumed. This will allow you to still enjoy a balanced life whilst also being mindful of what is going into your body. Diets that are rich in antioxidants, vitamins and minerals are key to achieving great skin. Incorporating foods rich in Vitamins A, B2 (Riboflavin), B3 (Niacin), B6, C, D and E are important for optimal functioning of the skin. Minerals of importance include zinc and selenium which work synergistically to calm inflammation and work as antioxidants.
2. Consume a varied and balanced diet: It is essential that a varied and balanced diet is consumed on a daily basis. No one food group can supply all of the essential nutrients and vitamins that the skin requires.
Eating a wide range of fruits and vegetables will provide an array of antioxidants which can help to repair the skin from damage by environmental pollutants. Omega 3 fatty acids also play an important role; regulating oil production, improving hydration, reducing breakouts and minimizing the signs of aging. Omega-3’s can also help improve the skin's texture and reduce roughness.
3. Hydration is key: The key to clear and glowing skin is hydration. It is recommended that we drink at least 6-8 glasses of water each day. During instances of warm weather or bouts of intense exercise more water should be consumed in order to account for losses through sweat. The easiest way to check hydration status is to monitor the colour of urine. The aim is to have a straw-like colour.
Water does not have to be the only source of hydration; milk, fruit juices (which are low in sugar) and VITHIT are all great ways to improve hydration. Remember; to be mindful of free sugar content in fruit juices. Sugar has been linked to increased incidence of breakouts and acne.
Foods also contain water! Water rich foods include cucumbers, oranges, apples and tomatoes.
Dehydrated skin is not only caused from poor hydration status but can also be caused by over exposure to sunlight, smoking, lack of sleep and excessive alcohol consumption. So be sure to be mindful of these also.
Additional Skin Tips:
- Dark chocolate lovers rejoice! Dark chocolate is rich in flavonoids which is an antioxidant. Flavonoids may protect the skin from oxidative damage and are also good for your heart!
- Positive associations between Smoking and increased incidence of aging have been found through scientific studies. Collagen production can be significantly reduced as well as broken down by harmful toxins that are found in cigarettes.
- Topical vitamins are the gold standard for skin care. Vitamins A (Retinol), C and E work best when applied directly to the skin as they are highly unstable and can degrade in foods when exposed to sunlight.
As always please consult with your doctor prior to making any dietary changes.