A regular skincare regime is essential for good skin health, and living well can support skin from the inside out. Good nutrition, water, exercise, and well-functioning digestive organs are all essential if you want to achieve that healthy inner glow.
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7 holistic ways to take care of your skin health
Hydration is the hero
Our bodies are between 60 – 80% water, depending on our age. Water flows through to each cell in our body, including our skin, hydrating the cell, and carrying vital nutrition with it. Water supports our digestive processes, circulation, and keeps metabolic waste flowing out of the body via our urine.
Now you're probably wondering - how much water should I drink? We suggest aiming for a minimum of 30ml per kg of body weight in water each day (for example, 30ml x 60kg = 1800ml). This includes soups, water by the glass, herbal teas, water-rich foods like fruit and vegetables, but doesn’t include caffeine tea, coffee, or alcohol as these tend to cause water to leave the body.
Berries, fresh colourful vegetables, and green tea are all wonderful examples of nutrient rich, high antioxidant foods that should be consumed as part of a regular diet. Dietary antioxidants have been shown to support the health of the skin by preventing oxidative stress caused by stressors in our day-to-day life. Antioxidants in the diet can support healthy collagen production, contributing good structural foundation to the skin.
Opt for Omega oils
Essential fatty acids are important because the human body can’t make them, so they must be consumed in the diet. The common essential fatty acids are Omega 3 and Omega 6 - found in high amounts in oily fish, mussels, lamb, and seeds like flaxseeds, hemp seeds, and walnuts. Essential fatty acids are associated with supporting good hydration levels in the skin. They're also an great energy source and help keep your heart, lungs, blood vessels, and immune system working the way they should.
Sleep is important to skin health because of the role that sleep plays in the restoration and renewal processes that the body undergoes whilst in the land of zzz’s. Poor quality sleep can result in an increase of water loss in the skin as well as dark under eye circles.
It might only feel like it’s going on in our mind, but in reality, our whole body becomes burdened by the effect of stress. Stress creates inflammation within the body as well as more oxidative radicals which can lead to increased skin aging. Chronic stress is more likely to lead to skin aging than acute stress, because the effects in the body are longer lasting.
You can manage chronic stress levels through things like meditation and mindfulness techniques when the going gets tough. Making necessary changes to reduce stress where possible is super important for overall long-term health.
Excellent for getting blood pumping, supporting circulation and getting nutrients into cells and waste out of cells, exercise is also beneficial because it can make us sweat. Sweat helps relieve the burden within the skin by clearing out pores, supporting the elimination of metabolic waste, as well as nourishing the skin cells. Research is starting to show that exercise slows down the process of aging with just 30 minutes of aerobic activity daily.
So how does the health of the liver and digestive tract help the skin?
If the liver and bowels are functioning optimally, there is less burden placed on the skin as an elimination channel. The skin contains enzymes involved in the phases of detoxification that occur through the liver, implying the important role that the skin plays in excretion, particularly if the liver is compromised.
Our favourite liver-loving herbs include:
A diet high in protein, fibre, healthy fats, antioxidant rich vegetables and fruit is great to support the health of both your liver and your bowels. Avoiding or keeping alcohol and sugar to a minimum is also beneficial. If acne is an issue, investigate if dairy impacts flare ups, and if so, find alternative food sources to help you.
We reckon feeling great on the inside is just as important as how we feel on the outside. But what does that look like? Learn more here about the importance of looking after your skin from the outside.
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