Nutrients and gut support: Gentle Support From Within
Supplements can offer helpful support to your skin, particularly when your diet or hormone levels need a little extra care.
- Omega-3 fatty acids, often found in oily fish or flaxseed, are known for their anti-inflammatory properties and ability to support skin hydration.
- Zinc plays a key role in helping skin to heal and may help calm blemishes by regulating oil production.
- Vitamin C encourages collagen production and offers antioxidant protection.
- Vitamin D helps support your immune system and inflammatory skin conditions.
- Probiotics can also be beneficial, helping to maintain a healthy gut, which is closely linked to overall skin clarity and balance.
Most of these nutrients are available through a balanced diet. However, in some cases, supplements may be useful when advised by a healthcare professional.
Diet and Hydration: Feeding and Caring for Your Skin From the Inside Out
It might seem silly, but there is real truth in the phrase ‘you are what you eat’. A balanced, nutrient-rich diet plays such a vital role in maintaining clear, healthy skin. Foods like leafy greens and colourful vegetables provide antioxidants that protect against free radical damage and support collagen production. Berries and citrus fruits are high in vitamin C, which brightens and strengthens the skin. Healthy fats from avocados, oily fish and nuts help to keep skin soft, supple and hydrated.
On the other hand, certain foods may aggravate and irritate the skin for some people. Refined sugars, for example, can raise insulin levels, stimulate oil production and contribute to inflammation. This can increase the likelihood of breakouts. Excess sugar can also affect the gut microbiome, and since gut health is so closely linked to skin health, this can lead to flare-ups.
Dairy is another common trigger. In some people, it can contribute to inflammation and hormonal imbalances that lead to congestion or breakouts. It may also affect the gut, further impacting the skin. However, everyone reacts differently. While some people find that when they reduce dairy it improves their skin, but others notice no change at all. It is important to listen to your body and respond in a way that works best for you.
Hydration also plays a crucial role. Drinking enough water helps support the skin’s natural detox processes and maintains elasticity and overall glow. Generally, I advise my patients to stay as hydrated as possible, especially if doing strenuous activities, in hot climates or consuming a lot of salty food.
Mental Health: The Mind and Skin Connection
Your mental well-being is closely connected to your skin. During times of stress or anxiety, your body produces more cortisol, a hormone that can increase oil production and inflammation. This can lead to flare-ups of conditions such as acne, rosacea or eczema. Stress also affects sleep and digestion, which are both important for skin health.
When you are feeling low or overwhelmed, it can become harder to maintain healthy habits and a consistent skincare routine. Take your time to rest, gently move your body and practice mindfulness to help restore balance. Looking after your mental health does more than support your mood. It often results in calmer, clearer skin, too.
While you may not be able to control every factor that affects your skin, you can take meaningful steps to support it. Nourish your body, manage stress and be consistent with your supportive habits to create the best possible environment for your skin to thrive. A healthy lifestyle is not about being perfect. It is about balance, care and listening to what your body needs.
Simple Daily Habits/Quick wins:
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Eat the rainbow, prioritise colourful, nutrient-rich foods
Aim to include a variety of colourful fruits and vegetables in your meals each day. A diverse range of colours usually means a broad spectrum of essential vitamins, minerals and antioxidants, all of which help support overall skin health from within.
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Stay consistently hydrated
Most people benefit from drinking between two and three litres of water a day. Proper hydration helps to keep your complexion looking fresh and radiant.
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Make sleep a non-negotiable
Quality sleep is essential for skin repair and hormone balance. When possible, aim for between 7-9 hours of good quality sleep at night by setting a timer before bed rather than an early alarm. This super simple change can help ensure you get the most out of your sleep
Caring for your skin from the inside out can be as simple or as complicated as you like, but once you have the fundamentals, you can build healthy and long term habits. For more information or any questions, contact us today!
