Skin is the largest organ in the human body, estimated to have a total surface area of around 20 square feet. It is said to be the window to our inside and can be a key indicator of the state of our internal health, reflecting any imbalances or inflammation.
You may notice that when you are in good health and feel your best, your skin will most likely appear clear, radiant and glowing. However, when we are unwell, our skin can become congested, dry and irritated. When it comes to our skin, it’s important to understand the steps we can take in order to try and help achieve healthy skin, as well as improving our overall well being.
How to achieve healthy skin naturally
Reduce inflammation in the gut
Try to reduce, or if possible eliminate, inflammatory foods such as alcohol, sugar, caffeine, gluten and highly processed foods from your diet to support your gut health. Focus on increasing your intake of anti-inflammatory foods including extra virgin olive oil, oily fish, turmeric, and ginger and probiotic-rich foods like sauerkraut and kimchi to build up your gut microbiota.
Drink plenty of filtered water
Water is actually the best detoxification agent. If your body is dehydrated, your detox systems will not be able to perform at their best. Keeping hydrated is key for achieving healthy skin by keeping the digestive system moving and for optimal function and filtration in the lymphatic system, liver and kidneys.
Movement
Exercise and movement is the best way to activate the lymphatic system and help with detoxification. It also clears the liver by removing fats and sugars out of the bloodstream.
Eat a balanced diet
Eating a balanced diet that includes adequate protein, fats and carbohydrates as well as a variety of skin loving micronutrients and polyphenols including Zinc, Vitamin C and Omega 3, from colourful fruits and vegetables is important for balancing blood sugar levels and achieving healthy skin. Protein is also vital for providing our liver with the fuel needed for detoxification.
Stress management
Minimising stress is vital to achieving healthy skin. Not only can stress lead to our guts becoming permeable (leaky gut), and the overreaction of our immune system to food, but it can also increase androgen levels, which in turn leads to increased oily skin and blemishes.
Support the liver
The best way to do this is by reducing the load of toxins on the liver. Minimise caffeine and alcohol and eat plenty of cruciferous vegetables like Brussel sprouts, cauliflower, cabbage and broccoli. Also try to minimise your exposure to environmental toxins and chemicals.
Go makeup free
Your skin needs time to breathe, so try to have a makeup free day once or twice a week. Makeup can also contain a lot of chemicals and toxins which get absorbed into the skin, clogging the pores and creating extra work for the liver to remove them.
Supplementing for healthy skin
Nutrients are important to assist with the repair and regeneration of skin cells. Nutrients that are particularly important for skin health include:
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Collagen: Collagen is an essential component of your skin. It strengthens the skin, promotes elasticity and firmness, and reduces the appearance of fine lines and wrinkles.
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Vitamin C: This vitamin is essential for collagen production and also a powerful antioxidant, protecting your skin from free radicals and promoting a healthy glow.
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Omega 3: Omega 3 fatty acids are a kind of polyunsaturated fat, which your body can't make but needs to build healthy skin cell membranes. They also reduce inflammation, helping with inflammatory skin conditions like acne and eczema.
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Zinc is needed for healthy cell structure and division. It helps to maintain the integrity of skin and plays a key role in wound healing.
- Selenium: Selenium is an antioxidant that boosts the master antioxidant, Glutathione. This reduces free radical damage in the skin and promotes glowing skin.
