Getting The Glow
When you start searching for answers to how to get healthy, ‘glowing’ skin, it’s amazing how many suggestions focus on outside-in solutions. In a way it makes sense, after all, if we apply topical treatments, such as the right serums and moisturizer, our skin is going to look healthier.
But looking healthier on the outside and actually being healthier on the inside can be two very different things. So I want
to take you through a variety of simple but effective ways you can support healthy skin through the food choices you make.
If we start with the very simple question of what we mean by healthy skin we can answer this by looking at the many jobs it has to do. Healthy skin is our protector because it prevents germs from entering our bodies and attacking our organs; as such, it is part of our immune system. It is also essential in regulating body temperature, in providing us with our sense of touch, and in alerting us about undue changes to pressure, pain, heat, or cold. Equally importantly, with sunshine, our skin produces Vitamin D, an essential vitamin facilitating calcium absorption and therefore healthy skin, teeth and bones. But the key indicator of healthy skin which we are considering today is simply this: healthy skin is skin that looks healthy, naturally. After all, who doesn’t want that healthy glow?
But how does our skin acquire this glow? The complexion we see in the mirror is our outermost layer or epidermis, a relatively thin layer (which probably gave rise to the old saying that beauty is only skin deep). Beneath it, at its lower levels, the epidermis connects with an equally important underlying layer called the dermis. One of the main functions of the dermis, along with regulating temperature, is to supply the epidermis with nutrients from the blood. It is within these lower layers, the engine room, where new, healthy skin cells are produced. It is here that our nutrition and overall health become so important because this layer connects directly to the interior of our bodies. As an engine room for cell production, it is a hive of activity, providing the cells that will replenish the outer layer of skin, which are all the time pushing upwards and allowing old cells to be shed. In other words, how all of this is functioning internally has a major role in determining how our skin functions and how much it glows!
Nutrition is integral to the architecture of the skin, skin cell production and, ultimately, how our skin functions and appears. While topical treatments applied externally undoubtedly have their place, it is only in collaboration with diet that the skin is truly nourished and can glow. Healthy skin is formed on the basis of whatever the dermis layer can draw on internally from within the body. So, if we are mindful of the mineral and nutrient content of what we eat, then we are giving our skin the best chance of producing cells and layers that are healthy and strong. We all instinctively know that the healthier our skin is the better it is able to both protect itself and us from external microbial threats and also to renew itself successfully when injured or damaged. We also know that negative changes in our nutritional habits can have sudden and direct effects on our skin’s appearance.
And that’s before I even consider the aging process. It makes sense that our skin will age more rapidly and less healthily if our food choices are continuously undermining the body’s ability to produce healthy skin. That is why we need to be very mindful of whether the food choices we are making are supporting collagen levels and cellular proteins as well as protecting our skin from damage as we get progressively older. Are we getting enough of the right proteins, antioxidants, vitamins and omega-3 fats from the food choices we’re making? These are just some of the questions we need to be addressing when it comes to healthy skin, at whatever age. So let’s begin with a consideration of the areas which I believe to be of greatest importance.
My top tips for supporting healthy, glowing skin:
Omega-3 Fatty Acids- critical in skin function and appearance. They have been shown to reduce inflammation in the body- a key driver implicated in conditions such as eczema, acne and psoriasis. In particular omega-3 fatty acids can help protect against photoaging and inflammatory-induced damage from UV light. They also support improved skin barrier function and promote skin healing. Found in fatty fish including salmon, mackerel, anchovies, herring, and sardines, as well as plant sources including flaxseeds, chia seeds, and walnuts.
Vegetables and fruits- Full of many important vitamins, minerals and antioxidants which help to reduce damage in the body for example caused by sunburn, pollution, and poor diet -we all should be aiming for higher intakes per day- think 8-10 portions (1 portion = approx. 80grams). Think eat the rainbow of colourful natural foods and try alternate your fruits and vegetables for maximum benefit. In particular Vitamin C is an essential nutrient for skin health as both an antioxidant and is critical for collagen production. Rich foods include broccoli, Brussels sprouts, cabbage, cauliflower, oranges, kiwi, lemon, grapefruit, red peppers, strawberries and tomatoes.
Fat soluble vitamins- A, D,E are extremely important when it comes to our complexion.
The two main dietary forms of vitamin A are preformed vitamin A (retinol, retinyl esters), and provitamin A carotenoids such as beta-carotene that are converted to retinol. Preformed vitamin A can be found in animal products, such as salmon, beef liver, dairy products and eggs, while carotenoids can be found in fruits and vegetables including carrots, tomatoes, sweet potatoes leafy green vegetables, mangoes, apricots, and plums. Vitamin A supports the daily replacement of skin cells, in turn supporting skin tone, prevent skin cell damage from pollution and UV radiation supporting skin aging.
Vitamin D deficiency can lead to increased inflammation, poor immune function, and decreased insulin sensitivity which are all factors affecting our collagen and which can damage skin health. Vitamin D supports skin cell turnover, reduces inflammation and cell damage. We make vitamin D naturally from sunshine and can also get it in the diet from fatty fish (such as trout, salmon, tuna, and mackerel), also beef liver, egg yolks, and cheese which have small amounts of vitamin D.
Vitamin E is an antioxidant and has anti-inflammatory functions important for helping to protect the skin from damage particularly from UV light. It also, along with Vitamin C, supports wound healing. Foods include almonds, sunflower seeds, broccoli, spinach, avocados, butternut squash, kiwi, trout, and olive oil.
Protein- As protein is one of the building blocks of skin tissue, adequate amounts are essential for healthy, glowing skin. After we eat protein, it’s digested and broken down into amino acids. These are the building blocks used to make other proteins, including collagen and keratin, which are integral for the structure of the skin. Good sources of protein include lean chicken or turkey. Try to buy organic, grassfed meat where possible. Legumes/beans, nuts and seeds are all excellent vegetarian sources of protein and are rich in zinc which is important for skin health. The plant based ‘complete’ proteins include quinoa, buckwheat, hemp seeds, amaranth, tofu, tempeh, edamame and chia.
Sugar- Reducing sugar can be one of the most effective ways to support healthy glowing skin. In excess, sugar activates inflammation in the body which can lead to breakouts. Sugar also plays havoc with collagen by permanently attaching to it altering its function by making it stiff and inflexible, which ultimately can leave the skin dull and susceptible to ageing. Focus on healthy fats, increased vegetable intake and adequate protein intake to balance blood sugars and reduce cravings.
Eat mindfully- finally how we eat is just as important for our skin health as what we eat. We are not what we eat, but what we absorb! Eating in a calm environment, away from our work desk and work stressors is important for the release of stomach acid and digestive enzymes – key factors in how our body digests food and absorbs nutrients.
Skin health and our own skin journey can at times be complex and frustrating but focusing on these dietary aspects can go a long way in creating a good foundation to achieve that glow. We are all unique, and that goes for our skin too. Which is why in my private practice I apply the science of nutritional therapy to each person individually so as to create a tailor-made nutritional plan to suit their skin only. Curious about how I can support you on your skin journey?
G x