Love the skin you’re in!

Our skin is the largest external organ, communicating with both our internal and external environment. It is home to roughly 1000 species of bacteria and microbes! Most of which are beneficial to us.

Roles Include:

• The skin acting as a barrier against the external environment
• It’s an active part of the immune system
• Support in regulation of body temperature
• Maintenance of water and electrolyte levels
• Vitamin D production

Skin ages when the structural proteins that make up the skin (Collagen, Elastin and Keratin) are damaged. This damage can be caused by…

• Pollution
• Excess sun exposure
• Smoking
• Inflammation caused by inflammatory foods such as gluten and dairy, stress, and gut conditions
• Insufficient intake of specific vitamins and minerals through the diet

Our top five supplement recommendations to support skin health:

How to protect your skin:

1. Eat a supportive diet:

• Low carbohydrate and low sugar (sugar can contribute to premature ageing, and loss of collagen in the skin)
• Mediterranean focused – fresh fruit and vegetables, wholegrains, nuts and beans
• Fermented foods (yogurt, kefir, kimchi)
• Sufficient protein with each meal (poultry, fish, beans, eggs) – minimum intake per day = 0.8 x kg of bodyweight
• Optimal omega 6 to omega 3 ratio (4:1). Omega 3 fats found in oily fish, flaxseed and walnuts. Omega 6 found in sunflower seeds and pine nuts
• Carotenoid rich foods such as carrots, raw spinach, tomatoes and bell pepper
• Polyphenols found in fresh berries and pomegranate
• Selenium rich foods (Brazil nuts) to protect the skin from damaging free radicals. Simply consume 1-2 Brazil nuts per day
• Ensure adequate hydration through hydrating vegetables such as cucumber, drinking sufficient water daily (around 2L), and having drinks such as coconut water which are rich in minerals

2. Be mindful of your gut:

Your gut microbes send signals to your skin that can influence skin structure, inflammation, and the production of sebum. If anything in your gut is out of sync, that signalling process will be disrupted, and your skin will feel the effects. Probiotics have been shown to reduce systemic inflammation and improve specific skin conditions.

3. Avoid Sun Damage:

Don’t spend too long in the sun without covering up with either sun protective clothes or a good quality sunscreen. Health concerns have been raised about certain chemicals found within sun creams as FDA studies state they’re absorbed into the body after use. They may even be detected on the skin and in the blood weeks after they have been used. Sunscreen products containing Titanium dioxide and Zinc oxide acting as a UV barrier are advisable.

Other tips to support the skin:

• Use a facial oil such as rosehip to support the skin barrier
• Facial Gua Sha or lymphatic detox massage
• Ensure you get 7-9 hours of sleep per night
• Introduce stress management techniques such as box breathing (breathe in for 4, hold for 4, exhale for 4)

References

• Oe M, Sakai S, Yoshida H, Okado N, Kaneda H, Masuda Y, Urushibata O. Oral hyaluronan relieves wrinkles: a double-blinded, placebo-controlled study over a 12-week period. Clin Cosmet Investig Dermatol. 2017 Jul 18;10:267-273. doi: 10.2147/CCID.S141845. PMID: 28761365; PMCID: PMC5522662.
• https://www.skinanddiet.com/post/2017/06/17/the-link-between-carotenoids-and-radiant-skin
• https://www.bionutri.co.uk/practitioner-content
• Darvin ME, Sterry W, Lademann J, Vergou T. The Role of Carotenoids in Human Skin. Molecules. 2011 Dec 16;16(12):10491–506. doi: 10.3390/molecules161210491. PMCID: PMC6264659.
• Gao YR, Wang RP, Zhang L, Fan Y, Luan J, Liu Z, Yuan C. Oral administration of hyaluronic acid to improve skin conditions via a randomized double-blind clinical test. Skin Res Technol. 2023 Nov;29(11):e13531. doi: 10.1111/srt.13531. PMID: 38009035; PMCID: PMC10661223

Important: if you have a health condition or are taking medication it is important to consult with your GP before taking supplements.