Written by Beanie Robinson, Nutritionist
Is a leader in sustainable healthy weight loss, hormonal imbalances; PCOS & IBS. Her personal journey with PCOS left her searching for a natural and holistic way of alleviating her symptoms.
We're all bombarded with ads and product claims promising gorgeous, glowing skin. But the truth is, no amount of expensive creams or serums can give you that enviable radiance if you aren't nourishing your body properly. While topical products can be beneficial, the foods you eat and lifestyle habits you follow have a huge impact on your complexion.
If you want naturally hydrated, healthy skin with a beautiful glow, it's time to look beyond lotions and potions. Focus instead on consuming the right nutrients, hydrating foods, and while ditching dehydrating vices like alcohol & caffeine. With some simple diet and lifestyle adjustments, you can renew your skin from the inside out.
Load up on hydrating foods for dewy skin
Want skin that looks dewy, plump, and hydrated all over? Then pile your plate with water-rich fruits and veggies. Foods with high water content, like cucumbers, strawberries, melons, tomatoes, and dark leafy greens, help keep your skin cells saturated for a radiant glow.
Cucumbers are over 95% water and contain compounds that can soothe sunburns and minimise swelling. Coriander is another hydrating superstar that research shows can boost collagen production for firmer skin.
As we get older, our bodies struggle to retain moisture leading to dry, dull complexions. Good quality collagen peptides can help by stimulating fibroblasts to produce more collagen and elastin. Multiple studies confirm that participants who took a daily collagen supplement saw significantly better skin hydration.
Of course, hydration starts from the inside. Drink at least two and a half litres of water daily to nourish your skin cells with plenty of herbal infusions. With optimal hydration from collagen-boosting foods and supplements plus lots of water, your skin will achieve a gorgeous, youthful radiance.
Gorgeous skin glows from healthy fats
If you want skin that absolutely glows, don't shy away from anti-inflammatory healthy fats! Fats play a crucial role in brain function, energy levels, and cell health. They provide longer-lasting energy compared to carbohydrate sugars when consumed in moderation.
More importantly for skin, healthy fats are essential for combating dryness and maintaining a smooth, moisturised complexion. People with perpetually dry or flaky skin will see major improvements by eating more nourishing, hydrating healthy fats daily.
Foods rich in omega fatty acids and oleic acids are ideal for locking in moisture. Avocados provide skin-smoothing oleic acid. Fatty fish like anchovies, sardines and mackerel offer anti-inflammatory omega-3s that soften skin texture while giving it a plumb appearance. Walnuts contain linoleic acid to reinforce the skin's protective moisture barrier.
Slowly introduce healthy fats at each meal. Cook organic eggs & top them with toasted seeds. Add avocado to your salads or smoothies and use extra virgin olive oil (unheated) or flaxseed oil for homemade dressings. A handful of fresh unsalted nuts with a fresh lower-sugar fruit is always a great snack option. Give your skin the nourishing, hydrating fats it craves for a supple, dewy glow.
Ditch the alcohol for a radiant complexion
No matter how many expensive face creams you use, alcohol will dehydrate and dull your skin. After a night of heavy drinking, you'll likely wake up looking parched with lacklustre skin.
Alcohol's diuretic effects can deplete the body of fluids through increased urination. It also causes vital nutrients and electrolytes to be excreted excessively. This leads to dryness, puffiness, redness, and premature wrinkles over time.
For every alcoholic beverage you consume, chase it with a pint of water to minimise dehydration. Drink a 1 litre of water before bed after drinking too. Applying a good quality, hydrating overnight face mask can further replenish parched skin post-alcohol.
While you don't have to ditch booze entirely, excessive alcohol intake accelerates skin ageing. Be mindful of how much you imbibe if you want a fresh, radiant, youthful complexion.
Enhance your glow from within
Even with the perfect nutrient-rich diet full of hydrating foods and healthy fats, your body may need additional nourishment to truly let your glow shine through. That's where supplements come in to target specific needs.
For starters, get plenty of vitamin C to help support collagen production & boost immunity during the winter months. Vitamin E protects skin cells from pollution, stress, and free radical damage. Vitamin D prevents inflammation while guarding against skin cancer.
Key minerals like zinc, copper, and selenium promote healthy skin too. Zinc can help clear acne, copper can help renew collagen, and selenium calms inflammatory conditions. A collagen peptide supplement gives skin cells the materials needed to stay firm, elastic, and hydrated.
Probiotics can support your gut microbiome, the cornerstone of health, so your skin can truly glow from the inside out. Seek professional advice to find the best Probiotic supplement for you & your individual needs. With the right combination of vitamins, minerals, collagen, and probiotics, you can truly feed your skin from the inside out for a luminous, healthy ageing glow.
For more tips on how to achieve glowing skin, especially for a special event like your wedding, take a look at this article.
Beanie Robinson, Nutritionist
Beanie Robinson is a leader in sustainable healthy weight loss, hormonal imbalances; PCOS & IBS. Her personal journey with PCOS left her searching for a natural and holistic way of alleviating her symptoms. She has since dedicated her life to helping others optimise their health through Nutrition & Lifestyle medicine. Beanie passionately believes in our bodies capacity to heal & guides clients on their journey to full health & vitality.
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