You’ve probably heard by now that beauty comes from the inside out as well as the outside in. Or that the face you see in the mirror also reflects your health.
Both are true.
Beauty and skin health from the outside in
Obviously, skincare is near and dear to my heart. I love what a good clean skincare routine with beautiful ingredients and proven actives can do for your skin, and your confidence.
That’s exactly why I began SunWindSnow skincare.
But the truth is if your diet is poor or you’re lacking essential nutrients, no amount of skincare is going to give you your best skin.
That’s where diet and supplements can really help
Food first is the best approach for your health and your skin. What you eat affects your gut microbiome and health, your skin health, and your overall health.
Diet and your gut health are big topics that we’ll talk about in more detail in another blog.
For now, let’s keep it simple.
Stick to real (unprocessed) foods as much as possible. Work in lots of fresh veggies and fruits (which also increase skin hydration).
And eat enough protein.
Stay away from sugar as much as possible. Sugar triggers a process called glycation (where proteins stick to things they shouldn’t) that causes collagen breakdown, sagging, and wrinkles.
Keep it simple and it’ll be easier to make good food choices.
Here are some specific foods that really benefit your skin:
- Wild-caught salmon
- Walnuts and almonds
- Flaxseeds and chia seeds
- Sweet potatoes
- Red peppers
- Citrus fruits
No matter how good your diet is, it can be hard to get everything you (and your skin) needs.
Supplements can help
Here are my top picks for supplements that improve your health and your skin.
Omega 3 fatty acids
Omega 3 fatty acids have been widely studied and are shown to have the potential to fight depression, lower inflammation, and reduce markers of heart disease.
Plus, they help with dry, itchy, or red skin. They also help to fight UV and photodamage and certain skin conditions like eczema and psoriasis.
Certain foods are high in omega 3’s:
and plant foods like walnuts, flax seeds, hemp seeds, and chia seeds.
It can be hard to get all the omega 3’s you need from food and supplements can fill in the gap. There are high quality supplements available from companies like Nordic Naturals, Designs for health, and Thorne.
Vitamin D is crucial for many aspects of your health.It's involved in the natural growth and maturation of skin cells.
It also regulates the absorption of calcium and phosphorus which helps keep your bones and teeth strong.
A deficiency of vitamin D can lead to bone problems like osteomalacia (softening of the bones), osteoporosis (fragile bones), or fractures.
A vitamin D deficiency can also cause muscle aches, muscle weakness and bone pain.
Low levels of vitamin D have been associated with:
- More frequent infections of colds and flus.
- autoimmune diseases (not as a causative factor but as an aggravating one)
- Many diseases including cancer, cardio vascular disease, diabetes (these are correlational studies so not scientific causative ones)
- depression and anxiety
Vitamin D is also critical to a well balanced immune system.
Your body makes its own vitamin D when it’s exposed to the sun’s rays. The problem is that for most of you in the Northern hemisphere, it’s nearly impossible to get enough sun during the fall and winter months. And why you might need a vitamin D supplement.
Biotin (a B vitamin)
Biotin is important for both the health of your skin and hair. You can take a biotin supplement and it’s included in many multi-vitamin formulas.
But eating biotin-rich foods is the best way to ensure that you’re getting enough of the vitamin. Some great options include eggs, salmon, avocados, goat cheese and liver.
No doubt you’ve heard about the benefits of using vitamin A on your skin. Retinol is a vitamin A derivative that has been clinically proven to improve firmness, fine lines, and wrinles.
A recent study indicated that supplementing with vitamin A improved overall skin health and appearance over a three-month period.
Getting vitamin A through food sources is best. Some vitamin A-rich foods include sweet potatoes, carrots, kale, eggs, grass-fed butter, organ meats and berries.
You know vitamin C is important to help support your immune system but did you know it’s crucial for your skin too? The highest concentration of vitamin C in your body is in your skin,
Vitamin C is a powerful antioxidant and also is necessary for collagen production. It’s important for skin cell health and may also help reduce photodamage from the sun.
Vitamin C is found in citrus and many other fruits and fresh vegetables as well as supplements.
Vitamin E is also an antioxidant. You can find it in many skincare products (including SunWindSnow). But it also benefits your skin and health when you take it in a supplement or eat it as food.
Besides promoting skin health, it also helps your vision and your immune system. It benefits your cognitive and heart health too.
These foods are high in vitamin E:
Red bell peppers
What you don’t eat is just as important
The same foods that hurt your overall health also steal your glow. The worst foods for your skin are sugar, white flour, and highly processed foods.
And, of course, avoid any foods you are sensitive to.
A simple, well balanced, while food eating plan is one of the most powerful medicines around.
You have so many choices when it comes to food
Try squeezing in a serving or two of fruits and veggies into each meal or swapping out your favorite salty snacks for a few nutrient-packed superfoods instead.
When you’re buying supplements, quality counts. You’re probably not going to find the quality you need on the supermarket shelves.
You should buy your supplements from a reputable retailer. Make sure they contain minimal added ingredients (fillers) to ensure you're getting the best possible quality.
If you’d like health with this let me know firstname.lastname@example.org.