The recipe for glowing skin

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!

It starts with your diet

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)

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.

Gut health

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 probiotic and prebiotic powder is another way to add friendly bacteria and correct your gut health issues such as bloating, digestive problems, constipation etc.

To improve gut health:

• Eat more fibre rich foods such as fruits (especially blueberries), vegetables (broccoli is particularly good for your skin), beans and whole grains (oatmeal contains lignans - compounds with antioxidant properties).
• Limit sugar intake because it feeds harmful bacteria in the gut; try stevia instead if you really need something sweet!
• Avoid processed foods that contain artificial ingredients such as preservatives like BHT/BHA/TBHQ or monosodium glutamate (MSG). Also avoid antibiotics unless absolutely necessary because they kill both bad bacteria and good ones – leaving room for harmful pathogens to thrive unchecked.

Zinc

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).

Hormones

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:

• Pregnancy
• Menopause (when menstruation stops)
• Surgical removal of an ovary or testicle

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 pine pollen powder 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.

Liver

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. 

Antioxidants

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 berry 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.

Hydrate and then hydrate some more

Water is the elixir of life and the first key ingredient to glowing skin. Hydrating helps to flush out toxins, maintain optimal body function, and keep the skin plump and elastic. Aim for at least 8 glasses of water a day and include water rich fruits and vegetables in your diet to keep hydration levels up. Staying hydrated isn't just about sipping water—it's about creating habits that ensure fluid intake is consistent throughout the day.

Start your day with a glass of lemon water to awaken your digestion and end it with herbal tea to ensure you're hydrating up until bedtime. Incorporating foods with high water content, like cucumbers, celery, watermelon, and oranges, not only helps with hydration but also provides vitamins and minerals essential for skin repair and elasticity.

Protein for repair

Protein contains essential amino acids necessary for the repair and regeneration of skin cells and collagen production. Ensure your diet includes a healthy balance of protein plant based sources, such as tofu, beans and legumes, to support skin strength and resilience. Collagen, the most abundant protein in the body, provides structure to your skin.

While collagen hyaluronic acid supplements have become popular, there are many ways to support natural collagen production. Copper, zinc, and vitamin C aid collagen synthesis; sources like nuts, red and yellow fruits, and vegetables can boost these nutrients in your diet. Consider plant based collagen boosters like soy products, which contain genistein, known to support the creation and maintenance of collagen.

Limit sugar and processed foods

Excessive sugar and processed foods can trigger inflammation in the body, leading to a breakdown of collagen and elastin in the skin. Aim to minimise consumption of sugary treats and processed foods to maintain the integrity of your skin and keep that glow alive. Understanding the glycation process is crucial here.

Glycation is a reaction between sugars and proteins or lipids, and it significantly impacts aging by forming advanced glycation end products (AGEs). These AGEs stiffen collagen fibers, making the skin lose its flexibility and youthfulness. Cutting down on refined sugar not only reduces inflammation but also slows down the aging process.

Sleep is sacred

Think of sleep as your skin’s nighttime repair workshop. Quality sleep allows the body to repair, regenerate, and recover. Establishing a regular sleep schedule and ensuring you get 7-9 hours of quality sleep nightly can significantly improve your skin’s health and appearance.

The term "beauty sleep" is backed by science. During deep sleep, the growth hormone responsible for cell renewal and repair is secreted. Poor sleep quality can disrupt this, leading to noticeable signs of aging. It’s not just about sleeping enough hours, but ensuring that sleep is restorative. Avoiding screens before bed, reducing caffeine intake, and ensuring a comfortable sleeping environment can improve the quality of your sleep.

Exercise regularly

Exercise increases blood flow, nourishing skin cells by carrying oxygen and nutrients to them. Regular physical activity also helps flush cellular debris out of the system, literally giving you a post workout glow. Regular physical activity doesn't just increase blood flow; it also enhances the lymphatic system's ability to drain toxins out of the body, which impacts skin health and clarity.

Activities like yoga, pilates, and even simple stretching can improve circulation and aid lymphatic drainage, leading to clearer and brighter skin.

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 good natural 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.

Final thoughts

Achieving glowing skin is a testament to a balanced lifestyle that involves nourishing your body with the right nutrients, staying hydrated, getting ample sleep, and staying active. 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’s a gentle reminder that beauty truly comes from within. Rremember that the foundation of glowing skin starts on your plate and in your daily habits. Here's to your healthiest, most radiant skin yet!

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!