Simple tips for healthy, glowing skin

Keep it simple. Over cleansing and exfoliating can disrupt the natural barrier function of the skin thereby increasing sensitivity, dehydration and breakouts.

Monitor symptoms. If you suffer from inflammatory skin conditions such as eczema and rosacea or even breakouts start to track when the symptoms appear. Keeping a journal can benefit as you may start to notice a direct link between food triggers, dietary changes, hormones, environmental irritants or even stress.

Check make up and skin care products for comodogenic or irritating ingredients. Artificial colours such as D&C reds (found in some make-up, bronzers and skincare), make up primers, rich silicone serums, topical application of coconut oil and artificial fragrance can cause breakouts or irritation.

Minimise processed foods particularly cakes, pastries, sugary drinks, lollies, processed meats, pies etc. These are often high in salt, sugar, and nasty additives that can not only disrupt the gut microbiota but can also affect the condition of the skin.

Minimise alcohol consumption. Alcohol can deplete nutrients and aggravate conditions such as redness, psoriasis and rosacea.

Include good fats in the diet. Every cell membrane consists of phospholipids. We need nutrients such as healthy fats, EFA’s and choline to assist cell function and to keep the skin healthy. Include oily fish x 2 weekly, extra virgin olive oil, chia seeds, flax seeds, nuts, seeds and green leafy veggies.

Stay hydrated. The amount of water we need is different for everyone depending on size, activity and the amount of fluid lost daily e.g. sweat, urine. As a guide check the colour of your urine. If it is dark you need to drink more water, if it is completely clear you may be drinking too much. Urine should be a pale straw colour. Caffeine free herbal teas can be a good option for those that dislike plain drinking water.

Include 28 – 30g of fibre a day. Fibre is important for gut health, hormone balance and of course clear glowing skin. Fibre rich foods include fruits, vegetables and wholegrains.

Eat a plant-based diet and aim to include a variety of coloured fruits and vegetables every day. Aim for at least two serves of veggies at each meal ( x 3 daily) and a couple of pieces of fruit. The diversity of colours and foods is not only important for gut health but supplies a variety of phytonutrients, antioxidants and polyphenols for healthy glowing skin. Aim for at least 30 different plant foods every week.

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