5 Tips for Healthy Glowing Skin
Diet-related tips for healthy, glowing skin!
If you’re a skincare junkie, then you know taking care of your skin topically is only one part of the solution if you're looking to have radiant skin. While your morning and night skin routines are important, what goes into your body on a regular basis is even more vital to having healthy skin that ages well.
Here’s a look at a few things to consume on a regular basis and what to avoid to keep your skin looking and feeling good.
Step 1: Drink lots of water
While it is widely known that drinking lots of water is super beneficial to the human body as it is made up of around 60% water, many times people forget to, or fall off. Water is essential to having glowing skin, without adequate water not only is your body dehydrated internally but it also reflects on the skin as it loses its moisture.
In order to meet your hydration level for hydrated skin and to help the body function smoothly, drinking water throughout the day is important. However, what is enough water? What is the required amount that should be consumed throughout the day? This may vary on your body weight, but a starting point is to aim to drink half to a full ounce for each pound on your body. For example if your body weight is 130 pounds, you should aim to drink somewhere between 65 to 130 ounces daily.
Another thing to consider is that if you are feeling thirsty, more often than not your body is already dehydrated. Try to invest in a reusable water bottle and develop the habit of drinking water throughout the entire day, have your water bottle with you or near you so that you can grab it when needed, instead of filling a glass whenever you’re feeling thirsty and then refilling multiple times. If your water bottle is visible then you’re more likely to sip frequently and if you’re not a fan of water, you have the option to add some flavour to that water by infusing fruits to spice up the flavor.
Step 2: Add lots of antioxidants to your diet
In addition to water, one more thing to consider on the path to healthier skin is having antioxidants in your diet. Antioxidants aid in fighting against stress in the body, these stresses can be in the form of free radicals which are like these little unstable particles that floats around in your body. These free radicals are normal, they are apart of you and will not fully ever go away, however their levels can become too high if your diet lacks antioxidants.
If the levels of free radicals aren’t leveled out they can cause damage to the body, which results in inflammation and stress, that can ultimately break down the collagen and elastin in your skin, which is not good. The aim is to have as much antioxidants as you can apart of your diet to deter those wrinkles and keep your skin looking supple and firm while combating the amount of free radicals in your body.
What should you be eating to get your full doses of antioxidants for glowing skin? Fruits and vegetables are your biggest source of antioxidants. A wide array of fruits and veggies with varying colours should be included in your diet, each fruit or vegetable will have different levels and types of antioxidants along with vitamins and minerals which are also important. A rule of thumb to follow when trying to find the fruits and veggies with the highest amount of antioxidants is to locate those that are richer in color. Leafy greens like kale and spinach or fruits like blackberries and blueberries are all high in antioxidants if you're looking to up your intake, however all fruits and veggies will contain antioxidants, so have fun eating the rainbow.
Step 3: Essential fatty acids
Like your antioxidants, getting enough essential fatty acids in your diet is important in maintaining and achieving healthy skin, hence the reason they are called essential. The body needs fat, it is no secret, it has to be apart of the human diet as many structures and processes of the body depends on it. Cell membranes are one of those structures that are highly dependent on essential fatty acids, it is made up of a phospholipid bilayer which are basically two layers of phospholipids. These layers hinder water on both sides so that all the liquids and the contents of your cell remains inside with only a few things being able to penetrate the layers of the cell. Without getting too technical, your cell membranes are made up of phospholipids which creates the bilayer lipids which are basically fats, so you’re made up of fat.
A diet without the right amount of essential fatty acids that you need, will affect rejuvenation. Intestine, hair and skin cells have a high turnover rate, without the right amount of fatty acids to facilitate their super fast turnover, the process of rejuvenation and the creation of new cells will be impacted. In regards to your skin you want to ensure you are maximizing the rejuvenation process as much as possible, which helps in creating youthful, glowing skin.
These fats also helps to create the oil barrier in your skin that locks moisture in, which helps to keep your skin looking supple. However there is a limitation to your fat intake, you want to ensure you are having enough fat but the right type of fat like omega three fats as opposed to omega six fats. These two fatty acids are not formed in the body, which means you get both from foods, the average American diet contains much more omega six than it does omega 3 fatty acids which are known to be anti-inflammatory.
To ensure you are consuming your omega threes, include nuts, salmon and especially walnuts which are high in omega threes in your diet. Flax, chia and hemp seeds are also producers of omega threes and omega sixes as well. A diet rich in chicken, wheat products and eggs are some of the sources of omega sixes, while our bodies need omega sixes, an abundance of it can cause inflammation, in order to counteract that you have to introduce more omega threes to your diet. Omega threes will ensure that you’re eating the right fats without leaving you vulnerable to inflammation, which will then affect your skin. To top things off, some of the foods with omega threes like your avocados and nuts also contains Vitamin E which has antioxidants and are also fat soluble vitamins.
So up your water intake, get those fruits and veggies packed with antioxidants and your omega three fats to help foster gorgeous skin from the inside out.
On the opposite end of the spectrum, here are a few things that can also be skin irritants in your diet that you have to ensure not to over indulge in.
Step 4: Sugar and refined grains
Refined grains are those food items that are made from white flour such as pasta,pancakes and bread that must be eaten in moderation, as they will increase inflammation along with sugar and sugary items. These foods are also not high in any form of nutrition, so you want to minimize your intake.
Step 5: Caffeine and alcohol
Both caffeine and alcohol are both drinks that can leave your body feeling dehydrated, because both are diuretic which means they make you pee more, hence you’re losing a lot more fluid leaving you dehydrated. Alcohol in particular will interfere with how your body regulates how much water you need, messing with your urinary system. If you drink caffeinated drinks and alcohol frequently remember to keep hydrating your body when having these beverages. If you plan a night out where alcohol will be present, make sure you are fully hydrated before heading out, as your body will have difficulties regulating how much water you’ll need once alcohol is in the mix.
Remember that how you treat your body internally will reflect on the outside, so if you want gorgeous skin remember your diet is very important.