Skincare is a far more complicated process than simply applying topical formulas. Emotions, diet, and lifestyle all play a role in our overall skin health. Stress, anxiety, lack of sleep and poor diet have the potential to manifest and show on our skin. Just think back to a night when you consumed a little too much alcohol. Sure, the ensuing hangover the next day isn’t the most pleasant experience. But the dehydration, poor sleep quality, and poor quality food choices (pizza, Taco Bell, McDonald’s, etc) all show on our faces as skin that is, let’s just say, not glowing. Healthy skin requires vitamins and minerals, all delivered through the blood supply, in order to produce collagen and stay at optimum health. What goes into our body in turn helps to improve the outward appearance of our bodies; and more specifically, our skin. Vitamins like vitamin A, vitamin C and vitamin E all play roles in keeping skin healthy. Essential fatty acids, which our bodies do NOT synthesize, are also very important to our skin’s health as well.
Foods for Healthy Skin
Vitamin E is an essential nutrient for immune function, as well as a vital nutrient in maintaining overall skin health. Foods that commonly contain vitamin E include broccoli, salmon, spinach, avocados, hazelnuts, and even some cereals (check those Nutrition Facts!) Vitamin E is absorbed much more freely when consumed alongside vitamin C. If your diet is less than ideal and unbalanced, worry not. There are many different vitamin supplements out there that contain vitamin E.
Omega-3 fatty acids, found most commonly in fish, are important in keeping skin thick, supple, and moisturized. Sufficient Omega-3 consumption can even combat UV and sun damage, to a degree. Great sources of Omega-3 fatty acids include salmon, herring, and mackerel. These fish are also a great source of vitamin E, mentioned above; as well as Zinc, which is responsible for producing new skin cells. If eating fish isn’t for you, there are also fish oil supplements that are high in the Omega Fatty acids, not just Omega-3.
Walnuts are packed with a good ratio of Omega-3 to Omega-6 fatty acids. They are also a good source of zinc, which were mentioned in the previous section. Walnuts also have a small amount of Vitamin E, selenium, and offer protein as well.
Another nutrient to seek out is beta carotene. Commonly found in (you guessed it) carrots, beta carotene is converted to vitamin A in our bodies. Skin is incredibly responsive to vitamin A. Other foods that contain beta carotene include spinach, red and yellow bell peppers, oranges, and sweet potatoes. Beta carotene helps to protect our skin from sun damage, dry, wrinkled skin, and can also add a slight warm orange glow to your skin, making it appear very healthy.
A lesser known, but highly beneficial, nutrient to look out for is resveratrol. Resveratrol’s major claim to fame is reducing the effects of aging! You may have even seen lotions with resveratrol as a new active ingredient. But buying trendy new lotions isn’t the only way to introduce resveratrol into your routine. Look no further than red grapes! Resveratrol is a compound that comes from the skin of red grapes. Keep in mind, looking to eat more red grapes does NOT mean going crazy on the red wine. The fermentation of grapes into wine greatly reduces the amount of resveratrol, such that it will not have the desired effect of benefiting your skin. To actively introduce resveratrol, it is highly recommended to eat more red grapes.
Healthy Skin Tips
If you can only bring yourself to do ONE thing for your skin, use sunblock. SPF keeps your skin safe from harmful UltraViolet radiation from the sun. As we may all know, over-exposure to direct sunlight can create and deepen wrinkles, dry out skin, and of course cause sunburn. Wearing a good sunblock offers protection from some of the sun’s harsher effects. And, let’s be honest, we spend more time in the sun than we think. Even your commute to work counts as sun exposure. Just look at the difference in the tan on your arms. Using sunblock on a regular basis will help protect the youthful and bouncy nature of your skin deep into adulthood.
Use of a gentle cleanser will also help to keep skin healthy. Strong cleansers with harsh chemicals will strip away the natural oils our skin produces and will dry out skin very quickly. A gentle cleanser will clean your skin, but not disrupt the production of sebum, the natural oil produced by skin. This will be beneficial to keeping skin moisturized and healthy.
As temperatures drop, skin tends to dry out more readily. So this fall and winter season will be a great time to introduce more regular use of moisturizing lotions. For more on what kinds of moisturizers to use and the different skin types, check out this blog. NM Thera offers some quality lotions that will keep your skin hydrated throughout your day. Check out our online shop to peruse our different skincare products. Properly moisturized skin is healthy skin, after all!
Skincare doesn’t have to be hard. Simply using sunblock, a gentle cleanser, and moisturizer is all you need to get started. Your skin will dramatically improve with these simple steps. For some extra credit, use serums on your face. Loaded with beneficial nutrients for skin; serums deliver some serious hydration to your skin. There is a large variety of different serums out there. So do your due diligence if you plan on using serums, because they can be quite costly. Serums offer different benefits, from hydration, to brightening skin, even wrinkle reduction. No two serums are the same, so it’s best to have a clear goal in mind when choosing which serum to implement into your routine.
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