Even though we regularly take care of our skin on the outside, a HUGE part of skin health comes from taking care of our bodies on the inside. There are so many nutrients that impact skin health, and by choosing to integrate them into our diet, we can improve skin health from the inside – out.
First, it is important to remind ourselves that with the popularity of social media, it is very easy to compare ourselves to what we see online. Whether that be someone’s body type, their wardrobe, or an extravagant vacation, it is easy to size ourselves up and play the comparison game. And it also goes for the up close and personal photos we see of celebrities, influencers, and maybe even our own friends with poreless, airbrushed-like skin. But, have you ever seen the real life version? Things are not always what they seem. We live in a world of photo-shop and filters. No one’s skin is absolutely perfect!
To start off, let’s talk about factors that affect our skin’s health. Unfortunately, we do not have control over things such as hormones, genetics, and aging. However, there are some factors we do have influence over. Let’s take a look at some of these.
- Sleep – Lack of sleep can contribute to darker under eye pigmentation, eye puffiness, dull skin, more fine lines and wrinkles, decreased collagen production and diminished skin repair.
- Smoking – Smoking will contribute to dry skin, uneven skin pigmentation, baggy eyes, a saggy jawline, and deeper facial wrinkles. Those pesky little lines around the mouth called “smoker’s lines” can also develop.
- Stress- This is a huge skin aggravator. If you suffer from acne, eczema or psoriasis, stress is a huge trigger for flare ups. Stress hormones in our body cause an increase in oil production which can clog pores and lead to breakouts.
- Diet – A diet of heavily processed food and refined sugars can irritate the skin, lead to increased inflammation, and contribute to acne. Scientists have wholeheartedly proven that a diet rich in plant-based foods (aka fruits and vegetables) will turn back the hands of time. Your skin is the largest organ in your body, so it is heavily impacted by the amount of vitamins, minerals, antioxidants, and healthy fats that we consume.
- Skincare- The quality of skincare products you use on a daily basis can significantly impact skin health. Using poor quality products that are not clinically-tested can lead to a range of issues, including irritation, inflammation, dryness, excessive oiliness, breakouts, and even long-term damage. Ingredients such as harsh detergents, fragrances, and certain preservatives can strip the skin of its natural oils, disrupt its pH balance, and trigger allergic reactions or sensitivity.
Let’s talk about making the right choices when it comes to some of these big skin health influencers.
Sleep:
The term ‘beauty sleep’ is a real thing! By aiming for 7-9 hours each night, you will give your body, brain and skin time to regenerate and rejuvenate. Blood flow will increase while you sleep, which helps to produce more collagen and growth hormones, reduce wrinkles, firm the skin and improve skin tone. Getting adequate sleep each night also decreases the amount of stress hormones your body produces – so it’s a two-fold benefit for your skin!
Skincare:
At DermaPrecision, we recommend using medical-grade skin care products. Why? Because we know that each of these products are clinically studied to prove that they do what they say they will do. Each of the active ingredients in medical grade skincare are regulated by the FDA, which means you can’t get the same amount of a skin-transformative ingredient over the counter at Sephora, Ulta or a drug store.
When my patients come in and are troubled by inflamed skin and breakouts, there are three products I recommend to them in addition to making sure we are making good dietary choices.
The first is SkinMedica’s Pore Purifying Gel Cleanser. This non-irritating gel cleanser with clinically proven ingredients gently dissolves makeup, oil, impurities, and dirt to cleanse and purify pores while supporting the skin’s barrier and improving the appearance of skin texture.
Next, the SkinMedica Acne Clarifying Treatment is a salicylic acid treatment great for acne prone skin. Acne can be caused by a multitude of things, so that is why it is important to treat it on the outside and make dietary changes to help combat inflammation from the inside.
Last, one of my favorite products is the SkinMedica TNS Serum. This next-generation, skin rejuvenating formula improves the appearance of coarse wrinkles, fine lines, skin tone, and texture. It’s the only growth factor product proven to address sagging skin. I call this a ‘protein shake’ for the skin!
So let’s get back to what we put IN our bodies. This is something we can 100% control. We have the power to make decisions about what to put in our bodies. It sure feels good knowing that if we make good choices, it benefits our health in so many ways, including the appearance of our skin. Furthermore, if you are spending hundreds and thousands of dollars on face products and treatments, it should only make sense that you are also nourishing your body with good foods! Why would you spend all that money for your skin on the outside and not take care of your skin health on the inside?
Nutrition:
Here are ten of my favorite foods for great skin health. Each of these foods provide multiple nutrients for optimum benefits, and they taste great too!
Broccoli– Broccoli is full of many vitamins and minerals important for skin health, including zinc, vitamin A, and vitamin C. It also contains lutein, which protects your skin from oxidative damage, which is a cause of dry and wrinkled skin.
Colorful peppers- Bell peppers are rich in antioxidants which makes them a great addition into your diet. Antioxidants are important for our skin as they help protect it from harmful sun radiation and other pollutants in the air.
Tomatoes– Beta carotene, vitamin E, and vitamin C can all be found in tomatoes, and they are the key ingredients for skin health. They also have anti-inflammatory properties that help in soothing skin inflammation.
Fatty fish– Fatty fish is an excellent food choice for healthy skin. Examples include salmon, mackerel, and herring. The omega-3 fatty acids are important for maintaining skin health and necessary to help keep skin thick, supple, and moisturized.
Green tea– Green tea is full of vitamin B3 and niacin, which aids in reducing redness and skin irritation. Green tea also has vitamin E which promotes healthy and glowing skin.
Sweet potatoes– Vitamin A is crucial for skin health and Sweet potatoes are an excellent source of this vitamin. It aids in protecting the skin from the sun, helping to prevent sunburns, and wrinkles.
Sunflower seeds– One of my favorite easy snacking options, sunflower seeds benefits the skin as it makes our skin glow, and the antibacterial and antifungal activity of these seeds also prevents infections, thus keeping our skin clear. Oleic and linoleic acids, present in sunflower seeds help in the formation of collagen and elastin, speeding up wound healing.
Avocados- The Omega-9 fatty acids in avocados help hydrate thirsty skin and offer a faster turnover rate for skin cells.
Walnuts– Walnuts have Vitamin E and Vitamin B5 that helps in tightening the pores and brightening the skin. Vitamin E repairs skin, keeping it healthy and soft. Vitamin B5 works to get rid of dark spots, improving skin complexion and making the skin glow.
Blackberries- Blackberries are a superfood for skin because of an antioxidant that reduces fine lines and wrinkles. They also contain vitamins A and C, which help to shield the skin from damaging UV rays and reduce the appearance of wrinkles.
Don’t feel like you have to tackle all this at once! Try incorporating some of these into your diet and see what changes you see and feel. In addition to a great skin care routine, taking care of our bodies is imperative. It is the only body we get so let’s take the best care of it that we can, and in the process, we can reap these glowing skin health benefits!
Until next time,
Christina
