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7 Steps to Healthy Skin

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Ever had a chocolate binge or perhaps one too many champagnes and your body punishes you the following day, not only with a headache, but with a breakout of pimples? Our skin is often a mirror to our internal health and is a good barometer of how things are ticking on the inside. Our skin health can be supported with diet as well as some lifestyle approaches. Naturopathic Doctor, Stephanie Rubino, from Whole Earth & Sea, tells us a little more about how to achieve that healthy, glowing skin.

1. Boost Your Prebiotic Intake

Our gut microbiota has a huge effect on multiple body systems, including the health of our skin, our immune system and of course, our digestion! If we are experiencing digestive concerns, such as bloating, gas or abdominal discomfort, we may have a bacterial imbalance and must look for ways to keep our microbiota happy. Foods such as apples, bananas, onions, asparagus, legumes, leek and cabbage are prebiotics which are the food sources used by our microbiota to thrive. You may find that including more prebiotic rich foods to your diet may improve the health of your skin.

2. Include Fermented Foods

Fermented foods have been around for thousands of years as a traditional method of food preservation. Fermented foods contribute to a healthy gut, by supporting our microbiota, aiding digestion, and supporting nutrient absorption. In fact, fermentation increases the protein quality and the bio-availibity of vitamins and minerals in plant-based foods such as pea, rice, quinoa, amaranth and hemp. Finally, fermenting also promotes polyphenolic compounds such as antioxidant flavonoids which supports healthy skin. Fermented organic protein & greens supplement may be an easy way to meet your fermented needs and support your gut for healthy skin.

3. Healthy Dose of Fats

Dry skin, eczema, acne or psoriasis may be associated with a deficiency of omega-3 fatty acids. Omega-3s have anti-inflammatory properties and can only be obtained through diet or supplementation. Rich sources of omega-3s include cold water fish such as salmon, mackerel, sardines, halibut and anchovies, as well as plant-sources such as chia seeds, hemp seeds, pumpkin seeds, and walnuts.

4. Load up on Vitamin C

Foods rich in vitamin C are a great source of antioxidants, which is beneficial in supporting inflammatory skin conditions. Vitamin C also supports the production of collagen, the most abundant protein in the body that is vital to plump, firm and smooth skin. Consume vitamin C rich foods such as kiwi fruit, grapefruit, broccoli, Brussel sprouts and oranges to support production of this important protein.

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5. Zinc

Zinc is an essential mineral, meaning, we can only gain benefits of it from our diet. Zinc helps to support skin by reducing androgen hormones and keratin production to reduce blocked pores. Zinc also supports wound healing, which may be beneficial for anyone who has any facial scars from acne. Talk to your GP or health practitioner before supplementing with zinc, because high levels of consumption or prolonged use may have side-effects.

6. Reduce Harsh Sun Exposure

There’s no doubt that the sun’s UV rays have an ageing effect on our skin, yet we also rely on the skin for natural vitamin D production. Although vitamin D is important to help support nutrients such as calcium and vitamin K2 for healthy bones, we must be sun-safe. Try to avoid the harshest rays of the day, between 10am-4pm, and when exposed to the sun, wear a hat and/or a suitable sun-cream on your face and body as needed.

7. Go Ocean Swimming

Do you find that in the summer you have better skin because you swim in the ocean so much? Sea water has special properties that may help to achieve healthy skin. Minerals such as chloride, sulphate, magnesium and sodium may help the general health of the skin. Some other components of ocean water are also antiseptic and therefore may help to heal any wounds.

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