Healthy, glowing skin seems to be on all of our lists… I mean who wouldn’t want to have it? But, our desire for radiant skin can lead us to the path of expensive skincare products and supplements that do little for our skin but do a big impact on our budget. But your path to healthier skin shouldn’t lead you there, but instead, the power is in your daily nutritional and overall habits.
Daily Habits to Improve your Skin Health
Improve your water intake
Hydration is not only important for overall health but to keep your skin cells healthy as well. If you’re lacking on your water intake and you see acne appear more along with dull, dry skin- lack of water may be the culprit. I would recommend at least half your body weight in ounces per day (ex. if you weigh 150lbs, you would need at least 75oz).
Consuming foods rich in Omega 3’s (you can supplement as well) can help with improving your skin’s complexion and even influence the way your skin ages. Foods like Salmon and Sardines are high in DHA & EPA containing amino acids that are important for collagen synthesis (skin elasticity).
Sleep is for the lazy? Ya…no. A good nights sleep helps our body recover from the day before and help us stay focused and energized for the day ahead, this includes your cells. It is important to get around 6-8 hours of sleep every night not only for recovering and repairing your cells but also for improving the circulation of your skin.
Vitamin E rich foods are a powerful antioxidant that protects the cells from free radical damage. Foods rich in Vitamin E like olives, olive oil, avocado, seeds, pumpkin, and walnuts (as well as many other micronutrients) can help protect your skin against sun damage as well.
Vegetables High in Carotenoids
Vegetable like sweet potatoes and carrots that are high in Carotenoids help repair oxidative damage and even protect against UV damage. Green vegetables like broccoli, spinach, and kale are also high in carotenoids.
Biotin (vitamin B7)
Biotin is one of my favorites vitamins to have in my diet to help with hair, skin and nail health (promotes the production of keratin- which is a protein that makes up our hair, skin, and nails). But, most people don’t know that biotin naturally occurs in a variety of foods and you may not need supplementation at all. Biotin rich foods include egg yolk, bananas, cheese, mushroom, cauliflower, organ meats, nuts and seeds, and avocado.
Your nutrition, sleep and overall water intake impact how your skin looks (as well as a lot of other variables). Does it mean nailing this every single day? Not at all. It means working on these areas the best that you can. A variety of them all is best in my opinion. The habits and vitamins/minerals mentioned above work differently for each person, so if you do try to improve on an area please give it a few weeks to decide whether it is working out not. I’d recommend focusing on your vegetable and water intake as your first objective!
Cheers to beautiful and radiant skin!
Health & Mindset Coach