Looking for that luminous fresh-off-vacation glow?
The secret: for radiant skin all-year round, you've got to glow from within.
The state of your skin speaks volumes for your internal health, so here’s how to get that glow all year round:
1. Eat from the earth
Want super smooth dewy skin? Avoid eating things from packets and boxes as much as you can!
Choosing natural over processed where possible will nourish your whole body, and seriously brighten your skin!
A long ingredient list with things you can’t pronounce is a massive red flag – many of these ingredients prevent you from absorbing nutrients, cause inflammation, and harm your gut – all of which contribute to problem skin!
Additionally, processed sugar is a pro-inflammatory, which leads to signs of premature ageing, as well as disrupting hormonal balance which aggravates acne.
Instead, load up on colourful fresh produce to reap all the glow-inducing benefits they have to offer.
2. Love ya gut
A healthy gut means gorgeous skin, and visa versa. If your gut is out of balance, it’s going to show up on your skin, so let’s nourish both!
Research shows that people with healthier and more diverse gut microbiomes tend to have healthier fatty acids in their skin – AKA gorgeous and plump skin.
Here’s some tips to give your good gut bugs some love:
❤ Eliminate inflammatory foods (see step 3).
❤ Get plenty of fibre, it feeds good gut bacteria and ensures toxins are eliminated
❤ Eat your probiotics, or take one! In a supplement, look for lactobacillus, Bifidobacterium and Saccharomyces strains, as they have proven skin benefits.
❤ Avoid the overuse of NSAIDS (e.g. ibuprofen) and antibiotics unless vital.
3. Identify & avoid food sensitivities
Notice that when you eat certain foods you get a sore stomach, or feel exhausted? It’s time to pinpoint exactly what foods you’re sensitive to, because continuously consuming these items will cause widespread inflammation in your body – wreaking havoc on your gut and skin.
You can get some tests done by a doctor or nutritionist, or to get a quick idea you can try an elimination diet. Send me an email for more information: email@example.com
Very simply: cut out a culprit for 2-3 weeks, and notice if your skin clears up, or digestive symptoms disappear. Then, try to reintroduce the item, and if you react badly – it’s a pretty sure sign you should avoid it.
Getting rid of these inflammatory items will halt the ageing process and give your body time to heal itself – leading to brighter, happier skin!
When your body feels great, it shows.
4. Eat your Vitamin C & beta carotene
Amp up the brightly coloured fruits and veggies to get your dose of collagen-stimulating vitamin C & antioxidant beta carotene.
Consuming foods high in Vitamin C will keep your skin firm and elastic, whilst also maintaining a strong immune system.
Besides oranges, try blueberries, papaya, strawberries or kiwi fruit!
Research shows that Vitamin C-rich foods not only mop up free radicals that cause wrinkles and sagging, but also aid in removing the DNA damage they form – double win!
This powerful carotenoid and antioxidant converts into vitamin A in your body. This in turn will keep your skin hydrated and bright, as well as protecting it from UV damage and irritation.
Snack on carrots and sweet potato chips for all the benefits!
I know this is so over-preached, but you honestly might not be drinking enough cell-plumping H20!
Men usually need 13 cups, whilst women need around 9, however if you’re active or live in a warmer climate, you really need to be drinking more!
One way I like to ensure I’m drinking enough is to fill a massive 2 litre jug of water up in the morning, and make sure I finish it throughout the day – at a minimum!
6. Omega 3s
These superstar polyunsaturated fatty acids are incredible for overall health, and will keep your skin nourished and youthful.
Studies have proven that fish oil will fight inflammation and result in dewier skin. Find them in walnuts, flaxseed oil, avocado and salmon.
7. Consider ditching dairy
There are so many alternatives!
If you struggle with acne, you may want to consider eliminating dairy from your diet for 2-3 weeks, and seeing you your skin (and digestion) improve.
Milk products have been shown to disrupt bowel function, which may create toxicity in some individuals – that will eventually show up on your skin.
Not everybody reacts to dairy this way, so try cutting it out to see if it makes a difference
8. Get your cardio on
Cardio can seriously take YEARS off the skin
Researchers at McMaster University in Ontario from that aerobic exercises prompts your body to product IL-15, a protein that encourages the growth of mitochondria – AKA structures in your skin that produce energy to make your complexion smooth and gorgeous.
The increased blood flow also makes you rosier and brings more nutrients to the skin!
- In addition to this, sweat releases toxins and exfoliates dead layers of the dermis.
Mark Tarnopolsky, Ph.D. (the study’s author) suggests doing 30-45 minutes of cardio, 3-5 times a week.
9. Get your beauty sleep
When we sleep, not only do our our bodies recharge, but our skin does as well.
During sleep we heal and eliminate toxins from the skin. If sleep is compromised - so is your body's ability to carry out these vital functions!
Lack of sleep may lead to heightened cortisol, which will accelerate ageing. This is because cortisol triggers inflammation, and inflammation breaks down the proteins in the skin that keep it radiant and smooth.
Numerous studies have found that chronic poor sleep was associated with increased fine lines and reduced elasticity, so aim for 7-8 hours a night for gorgeous skin!
During the first 3 hours of sleep, you begin producing the human growth hormone from the pituitary gland. This hormone is VITAL to the maintenance of youthful and radiant skin as we age. If this hormone isn't released, your skin isn't able to be repaired from daily damage, and thus speeds up the ageing process.
The middle 2 hours of sleep is when melatonin is increased. This hormone is responsible for regulating your circadian rhythm, and also acts as an antioxidant - helping protect the skin from damaging free radicals
The final 3 hours of sleep, during the active REM stage, is where levels of cortisol (our stress hormone) decrease and your skin's temperature drops to its lowest point - allowing muscles to relax and become immobile. This gives your skin its deepest recovery.
10. Become a human porcupine
I'm talking about ACUPUNCTURE!
Ok I know, why would you pay to be a poked with needles, but hear me out!
Acupuncture is a key component of traditional Chinese medicine; whereby thin needles are placed into points of the body.