As we enter the summer months and (hopefully) start seeing a bit more sun, it's only natural that our skin might be more on display. As the largest organ in the human body, spanning an impressive 1.5 to 2 square metres on average, it is a marvel of biological engineering. While it can be tempting to focus on the aesthetic features of our skin, it's important to remember that our skin serves many essential functions and needs proper care. It keeps our insides contained, regulates body temperature, defends against infection and radiation, and much more. Beyond its protective role, our skin also mirrors our inner health and well-being.
As a nutritional therapist, I've seen the transformative effects of a holistic approach to skincare. With summer approaching, I'm excited to share my top ten nutrition and lifestyle tips for achieving healthy, glowing skin.
Top 10 Nutrition & Lifestyle tips for healthy, glowing skin this summer:
Tip #1. Hydrate, Hydrate, Hydrate
Adequate hydration is fundamental for maintaining skin health. Aim to drink at least eight gla-and-glowing-skin-this-sses of water daily (glass= 250ml) to keep your skin hydrated from within. Additionally, incorporate hydrating foods such as cucumbers, watermelon, and leafy greens into your diet to support skin hydration.
Tip #2. Eat a Skin-Healthy Diet
Your diet has a big impact on your skin. Focus on key vitamins - for example; Vitamin C (citrus fruits, peppers) to promote collagen production and Vitamin E (nuts, seeds, leafy greens) for its potent antioxidant properties. Incorporate essential fats (oily fish, avocado, nuts and seeds) as they keep cell membranes smooth and endeavour to eat a ‘rainbow’ of antioxidant-rich fruits and vegetables, preferably raw or lightly steamed, to enhance overall skin health. Reduce or avoid alcohol, caffeine, additives, salt, sugar, and tobacco as they are full of cell-damaging free radicals, which play havoc with your skin.
Tip #3. Protect Your Skin from the Sun
Sun exposure not only accelerates skin ageing but also increases the risk of skin cancer. Prioritise sun protection by wearing sunscreen with an SPF of 30 or higher, seeking shade during peak sun hours, and wearing protective clothing such as hats, sunglasses and long sleeves.
Tip #4. Cleanse Gently
Harsh cleansers can disrupt the skin's natural barrier and exacerbate dryness and irritation. Opt for a gentle, pH-balanced cleanser suited to your skin type, and cleanse no more than twice daily. Avoid hot water, which can strip the skin of its natural oils, and pat your skin dry gently after cleansing.
Tip #5. Exfoliate Regularly
Regular exfoliation helps remove dead skin cells and promote cell turnover, revealing fresh, glowing skin underneath. Choose a gentle exfoliator suited to your skin type, and use it 2-3 times per week to maintain smooth, radiant skin.
Tip #6. Prioritise Sleep
Quality sleep is essential for skin repair and regeneration. Aim for 7-9 hours of uninterrupted sleep each night to allow your skin time to heal and rejuvenate. Invest in a comfortable mattress and pillow to promote restful sleep and reduce the risk of sleep-related wrinkles.
Tip #7. Stay Active
Regular exercise promotes healthy circulation, delivering oxygen and nutrients to your skin cells. Aim for at least 30 minutes of moderate-intensity exercise at least 4 days a week to promote a healthy, radiant complexion.
Tip #8. Manage Stress
Chronic stress can trigger inflammation and exacerbate skin conditions such as acne and eczema. Incorporate stress-reducing activities such as yoga, meditation, or deep breathing exercises into your daily routine to promote relaxation and balance.
Tip #9. Establish a Consistent Skincare Routine
Consistency is key when it comes to skincare. Design a personalised skincare routine tailored to your skin type and concerns, and stick to it religiously. Cleanse, tone, moisturise, and protect with sunscreen every morning and evening to maintain optimal skin health.
Tip #10. Seek Professional Guidance
When in doubt, consider reaching out to a qualified medical professional or a nutritional therapist for tailored guidance. As a registered nutritional therapist, I can address individual concerns and support you in crafting a comprehensive skincare regimen encompassing dietary and lifestyle tips that nurtures your skin internally and externally.
Conclusion
As we transition into our summer wardrobes, let's remember that the most radiant skin is healthy skin. Our skin reflects our inner health and well-being, influenced by factors such as nutrition, lifestyle, and skincare habits. By integrating my top ten dietary and lifestyle tips into your daily regimen, you can nourish your skin from within, ensuring it's at its best for the summer months ahead.
If you or someone you know is dealing with acne, psoriasis, eczema, or other skin conditions and would like to speak to a nutritional therapist, I would love to talk to you. Please book my complimentary 30-minute health review by clicking here and let's work together to achieve your healthiest, most radiant skin yet.
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