Nutritionist Post - My top tips for healthy skin!

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Hands up for healthy glowy skin. It what we all want, skin health is a sign of internal health.

Before studying nutrition I worked as a skin clinician for over ten years. So the time has come to pull together my nutrition and skin knowledge for a post that contains tips for your heathiest skin yet.

Topical tips

  • Cleanse your skin morning and night don’t skip, yes I know its basic but so important. This will remove dead skin, oil, sweat and will allow ingredients from your skin care to absorb and work effectively.

  • If you suffer from acne stay away from vitamin C and swap out for a vitamin B serum.

  • Wear sunscreen, yes basic but this will prevent premature aging. Always reapply every two - three hours that is key.

  • Include a encapsulated topical retinol at night, this is another well researched and clinically proven for anti aging, rebalancing and skin rejuvenating.

  • If you suffer from melasma or any type of pigmentation, use a pigment inhibitor morning and night such as ASPECT complete pigment serum.

  • To reduce melasma focus on hormone rebalancing and estrogen detoxification, reduce sun exposure, reduce heat for example hot showers, saunas, hot yoga, be careful using a hair dryer. Of course sun screen is essential.

  • For acne include salicylic acid, lactic acid, retinol and niacinamide.

Internal skin support.

  • Include oily fish 3 times a week, this fish is rich in omega 3 essential fatty acid which has a anti inflammatory affect on the skin which is great for acne, redness, rosacea, dermatitis and also hydrates the skin within.

  • Drink 2 liters of water, this is so important for dry skin.

  • Suffer from acne, take a supplement to support estrogen detoxication and reduce high androgens (testosterone associated with acne) this includes DIM and broccoli sprouts. Another amazing supplement for acne is zinc, you want to dose around 30-50mg however get guidance from a nutritionist as this is a therapeutic high dose.

  • Magnesium to support a healthy nervous system, when we are stressed this can trigger acne breakouts, eczema or dermatitis. Magnesium is my go to calming mineral that we require and don’t get enough in our diet.

  • Reduce sugar, sugar can actually breakdown collagen in our skin this process is called glycation.

  • Reduce processed foods, these types of food can be inflammatory on the skin, leaving it dull, dry, oily and ratty.

  • Reduce alcohol and excessive caffeine intake, both of these will dehydrated the skin and leave it looking dull. Swap coffee out for green tea this contains antioxidants and supports collagen production.

  • Eat a diet full of color, think berries, raspberries, blueberries, cherries, tomatoes, beetroot, sweet potatoes, avocado, eggplant, spinach and lemons.