Nourishing Skin from Within
Modern culture with a constant strive for better, bigger and newer can be a rather overwhelming place to navigate especially when it comes to the beauty industry. New products and new innovations seem to be coming up daily and it can be confusing as well as sometimes pretty exhausting to be chasing that new best thing. When it comes to our skin, no matter whether we choose an anti-ageing and well-ageing approach we can agree that so much of how our skin looks on the outside is determined by how we feel and what we do on the inside. Our skin is our body's largest organ, and while skincare products can help hydrate and protect the outer layer, true skin health and longevity come from within. Supporting skin from the inside is key to maintaining its youthful appearance throughout our life and especially as we age. So what is it and each one of us can do to help our skin thrive from within to support the efficacy of our latest skincare product of choice?
1. Hydration
Water is essential for the health of every cell in the body and it has been proven over and over again that staying properly hydrated helps keep the skin plump, radiant, and vibrant. It is generally recommended to aim to drink at least eight glasses (about 2 liters) of water a day. Eating water-rich foods like cucumbers or for example watermelon can also help boost skin hydration levels. On the other hand, avoiding excessive caffeine and alcohol, which are known to dehydrate the skin, can be another benefit on the journey to that plump complexion.
2. Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats that our body cannot produce on its own, so we can pay more attention to obtaining them from our diet. Consuming a diet rich in omega-3s can help us support our skin from within. If you don't consume enough omega-3-rich foods, consider a high-quality supplement.
3. Antioxidants
The skin is constantly exposed to free radicals from stress and environmental factors like pollution, UV rays. They can damage skin's collagen and elastin fibers, resulting in dull looking skin and leading to premature aging. Antioxidants help neutralize these free radicals, protecting skin cells and supporting skin repair. Whenever possible eat a colorful variety of fruits and vegetables, especially those local to the part of the world you live in. Various fresh fruits and vegetables are high in vitamins and nutrients beneficial to our skin and overall health.
4. Protein and Collagen-Boosting Nutrients
When it comes to supporting skin, hair and nails, protein and collagen are something we hear about a lot. And while they are related, their roles are somewhat different and it can be difficult to understand whether your body needs supplementation of both or if you get enough protein through your diet does it mean that collagen levels are sufficient as well. Protein is one of the three macronutrients (along with fats and carbohydrates) that the body needs for energy, growth, and repair. Collagen is a specific type of protein found primarily in connective tissues such as skin and bones that acts as the "glue" that holds everything together. It is good to remember that while collagen is a specific type of protein, your body needs a broad spectrum of amino acids from other proteins to maintain overall health. Thus for overall health and body repair: Protein is key. Your body needs a variety of protein sources for muscle building, tissue repair, immune function, and general wellness. When it comes to skin, joint, and bone health: Collagen can be an excellent addition to your diet if you’re looking to support the elasticity and health of your skin or improve joint mobility. A lack of protein can lead to weak, sagging skin, so it's important to consume enough protein for skin health. Collagen is the protein responsible for skin’s strength and elasticity. As we age, our body’s collagen production decreases, contributing to loss of elasticity and forming of fine lines and wrinkles. However, certain nutrients are known to help stimulate collagen production and support skin structure. Vitamin C is crucial for collagen production. Amino acids are the building blocks of collagen, and can be found in various food sources like for example beans, and lentils.
5. The Skin-Gut Connection
Gut health has been a huge buzz word in the past few years and rightfully so. It has been proven that the health of your gut has a direct impact on the appearance of your skin. An imbalance in gut bacteria, often linked to poor diet or stress, can lead to inflammation and skin conditions like acne or eczema. A healthy gut promotes better digestion, nutrient absorption, and a balanced immune system which are key to maintaining clear and glowing skin. Gut health can be supported by incorporating pro- and prebiotic-rich foods into your diet, such as yogurt, kefir, sauerkraut, kimchi, and miso to help nourish good gut bacteria.
8. Manage Stress
Chronic stress can trigger the release of cortisol, a hormone that can increase oil production and cause skin issues like acne or flare-ups of eczema. Long-term stress can also impair the skin’s ability to repair itself and make it more prone to wrinkles. Find something that you can practice long-term to help you reduce stress. Whether activities like meditation or journaling, daily exercise or a simple walk in a park can all help contribute to keeping your stress levels under control.
9. Sleep
Sleep is essential for overall health and wellness, but it’s particularly important for skin rejuvenation. During deep sleep, the body repairs damaged cells, restores moisture balance, and boosts collagen production. A lack of sleep can lead to tired-looking skin and dark circles, and accelerate the aging process, so aim for 7-9 hours of sleep per night to help your skin look fresh and rested.
While keeping an eye on the new new invention in skincare we have to remember that healthy, glowing skin first and foremost starts from the inside out. By nourishing your body with the right foods, staying hydrated, managing stress, and supporting your gut, you can enhance your skin's natural beauty and support its longevity. What you put into your body is just as important as what you apply to your skin. Consistency in taking care of yourself will result in a more youthful, vibrant complexion for years to come and a great skincare routine will be an amazing addition to supporting that goal.
