Nutrition and Skin
Introduction
The beauty industry has primarily focused on selling products and procedures as the sole proprietors of clear skin. However, glowing skin is hiding below the surface and no amount of serums or peels will fix everything. Nutrition, hydration, and gut health play pivotal roles in determining the state of our skin. It's important to understand how these elements are interlinked and why nurturing your body from the inside out is equally as important as doing your nighttime skincare routine.
Feed your Skin from the Inside Out
Vitamins and minerals are essential for maintaining skin health. Vitamin C, found in citrus fruits, berries, and leafy greens, supports collagen synthesis, maintaining the skin’s elasticity and firmness. Vitamin E, abundant in nuts, seeds, and green vegetables, protects the skin from oxidative stress due to it’s antioxidant properties. Zinc, important for skin repair and inflammation control, is found in shellfish, meat, and legumes.
All these vitamins and nutrients need to be digested for your whole body to function with cosmetic improvements being the last need. This means you can’t just eat Vitamin C and expect to see improvements in hyperpigmentation because your body needs it for so much more! Consuming these whole foods regularly supports the natural skin’s framework and when complemented with topical use we see the best results.
Healthy fats play a significant role as well. Omega-3 fatty acids, present in fish, flaxseeds, and walnuts, help maintain the skin’s lipid barrier, preventing dryness and inflammation. Monounsaturated fats from avocados and olive oil support skin hydration and elasticity. It’s no surprise topical ingredients rich in Omega 3-6 such as hemp seed are amazing at protecting the skin.
Antioxidants are crucial in combating free radicals, reducing signs of aging, and promoting a healthy glow. Polyphenols are particularly beneficial in foods like green tea, dark chocolate, and colorful berries. Free radical damage is constantly happening all around us, inside our body and on our skin. As always, topically applied antioxidants will improve the skin synergistically with a diet high in antioxidants.
Is Hydration the Found of Youth?
Water is fundamental for every cell in our body, including skin cells. Proper hydration ensures moisture balance, making the skin appear plump and smooth. On the other hand, drinking water cannot and has never cleared anyone’s skin. Getting adequate hydration takes you to your baseline or where you should always be. You may see improvements in your skin after intentionally increasing water intake because the body was lacking something it should always have. Dehydration will make the skin dry, more prone to wrinkles, and overall, less luminous but the benefits of water plateau once you're properly hydrated.
Gut-Skin Connection
Emerging research shows the significance of gut health because it is where the nutrients need to be absorbed. Once we intake whole foods we want our body to utilize it properly but that's not always possible with an imbalanced microbiome.
Microbiome balance is crucial. Prebiotics, postbiotics, and probiotics are at the center of the gut’s flora. Prebiotics are nutrients for probiotics. Probiotics are beneficial bacteria that assist with the digestion and absorption of nutrients. Postbiotics are a result of the natural fermentation of probiotics and they also play a role in protecting the gut. An imbalance leads to inflammation, nutrient deficiencies, and skin issues which is why a variety of food is so important.
Prebiotics: Whole grains, greens, onion, garlic, soybeans
Probiotics: Fermented foods, yogurt, sauerkrakut, kimchi, kombucha
Postbiotics: Fermented foods, kombucha, oats, flaxseed
Conclusion
The skincare journey is multifaceted and goes beyond topical serums or procedures. By focusing on proper nutrition, staying hydrated, nurturing your gut health, and setting the intention to care for yourself it's not too difficult to improve your health. Glowing skin reflects overall well-being, and taking care of your body holistically will yield lasting results. Your skin is a testament to your health and vitality.
