secrets to gorgeous skin
We all want healthy skin; it’s the first thing people notice about us (so they say but, personally, I notice the eyes!) and it can make us feel self-conscious when we feel our skin isn’t at its best - a breakout, acne that just won’t heal, premature signs of ageing, redness, dryness, etc. The skin is the largest organ in the body and can be impacted by numerous other systems in the body. If you want healthy skin, you’ve got to support it from the inside as well as the outside. See below for simple ways you can do this.
gut health
Healthy digestive function is really important for skin health. Ensuring your bowels are moving adequately and correcting any constipation is an important part of looking after your skin by ensuring proper clearance of waste products from the body. The gut also contains trillions of microbes that contribute to healthy skin: an imbalance in gut microbes creates undesirable immune responses and affects metabolic processes and the balance of hormones all of which can lead to skin conditions. Food intolerances are also linked to the health of your gut and can contribute to skin disorders.
In order to keep your gut health in balance it’s important to eat plenty of foods rich in fibre, like wholegrains (brown rice, wholewheat pasta and bread), a variety of fresh fruits and veggies (aim for different coloured ones so you get a broad range of nutrients), herbs and spices, and plenty of fluids (water & herbal teas are best). You could also add a vegetable juice to your day including ‘blood cleansing’ foods like beetroot, carrot, celery, and parsley.
foods to avoid for clear skin
Avoiding refined carbohydrates like sugar, white-flour bread and pasta, cakes & biscuits as well as fried and fatty foods, and too much meat, will also help support healthy skin. This is particularly important for those who suffer from acne as research shows diets high in these types of foods contribute to an excess production of sebum and increased proliferation of the skin bacteria involved in the production of acne lesions. Refined carbohydrates have a detrimental effect on your gut microbes and your metabolic health in general, so learning to reduce and avoid these as much as possible is an important part of overall health.
foods to include for great skin
The skin is also a defence against the outside the world. It’s made up of layers of cells that slough off to reveal newer layers. It’s constantly shedding and renewing. The skin cells require healthy fats to maintain good barrier function, hydration and elasticity of the cell walls. Getting enough healthy fats is vital to maintaining good skin health and is important whether you have dry or oily skin, if your skin is prone to acne, is ageing, etc. Fish, seeds, nuts, & avocados are all good dietary sources of healthy fats and are an important part of a balanced diet.
chemicals and skin health
The products that we put on our skin can also affect the delicate balance of oils, stripping the skin of its natural oils, and leading to increased production of sebum and increased breakouts, or having the opposite effect of drying our skin out. Avoiding products that have harsh chemicals is really important - this goes not just for your moisturizer but also for the make-up you use. Check out this website https://www.ewg.org/skindeep/ to check whether ingredients in your products are safe to use.
nutrients for amazing skin
Zinc and vitamin A are two important nutrients for healthy skin, as they are involved in the production and turnover of skin and in maintaining its integrity. These nutrients are largely found in animal products so if you’re vegan or vegetarian you may be at risk of deficiency. If you don’t eat animal products, then nuts and seeds are relatively good plant sources of zinc; while the precursor for vitamin A (beta carotene) can be found in reasonable amounts in yellow and orange veggies (pumpkin, sweet potato, carrot, etc). It may be necessary to supplement one or both of these nutrients if you are vegan or if you have a skin condition but it’s important to check with a qualified professional before taking them as high levels can be toxic or disrupt the balance of other nutrients.
Protein is another really important nutrient for skin health. Proteins in the form of collagen are what gives the skin elasticity and strength. Protein is found in animal products such as meat and dairy, but eating too much meat and/or dairy could actually contribute to skin issues in some people. It’s important to include in your diet other sources of protein such as oily fish and vegetarian sources of protein such as legumes and beans. Eggs are a fantastic source of protein - try to buy organic if you can, as the quality of the fats (essential fatty acids) is much higher than in caged hens, and this has widespread health benefits.
hormones and skin
Hormones can also play a role in the health and presentation of your skin. Increased androgens occur in conditions such as PCOS and during life stages such as puberty and perimenopause and this can cause an increase in sebum production that leads to breakouts. Other hormones also play a role in the production of sebum, and keeping our hormones in balance is important for overall health: if you think you may have a hormonal condition then speak to your naturopath or doctor to get properly assessed and get the help you need. Acne related to hormones can be supported and resolved once the hormonal issue is corrected.
stress and skin
Ever noticed how your skin health gets worse when you get stressed? Increased cortisol leads to inflammation that can promote breakouts, premature ageing and poor healing of the skin. Learning how to manage stress is an essential part of modern life as our stressors are often high and over time this high stress load contributes to poor health across a range of different body systems.
detox for gorgeous skin
Naturopathic medicine also considers the role of the liver and detoxification pathways in assessing skin health and promoting healthy skin as we age. Drink plenty of fresh water, try some dandelion root tea, and keep alcohol consumption to a minimum to support your liver and detoxification. Foods high in antioxidants and polyphenols such as blueberries, beetroot, green tea and dark chocolate (85% cacao) can help support kidney health, while cruciferous veggies such as broccoli, kale and brussels sprouts contain a substance that supports liver detoxification.
love yourself as you are
Lastly, don’t forget to love the skin you’re in. Be kind to yourself, notice the way you speak to yourself and don’t say harsh or unkind things to yourself when you’re having a bad skin day. The way you relate to yourself and the thoughts you think might actually contribute to you feeling more stressed which, as I said above, could alter your hormonal balance and provoke, exacerbate and/or sustain a breakout. This isn’t to underplay the profound impact having a skin condition can cause to your self-esteem and psychological state: if you’re suffering from stress, anxiety or depression because of your skin then please seek professional help, chat to your GP or naturopath to get support and guidance on how best to manage what’s happening for you.
Uncovering the source of your particular skin concern is something your naturopath can help you with. Often, it is a number of factors combined and when you resolve these the state of your skin improves. In the meantime, why not try some of the diet and lifestyle tips above to promote glowing skin from within! Or make a booking with me to get the help you need.
