Nutrition for Skin.
Did you know that the skin is your bodies largest organ? It covers your entire body and has a surface area of approximately 2 metres and accounts for around 16% of your body weight.
What does our skin do?
- It is a barrier to bacteria, moisture and pollution
- Regulates temperature
- Sensory control
- Absorbs – vitamin D
- Produces pheromones
How can we help our skin to be its best?
Things to avoid:
- UV rays
- Smoking
- Excess Alcohol
- Processed food
- Dehydration
- Stress
- Too little sleep
- Artificial heating/cooling
Skin is formed in the Stratum Basale layer and takes 28 days to move through the Epidermal layers to the surface. Here it forms the Stratum Corneum which is topped by the Acid Mantle. The Acid Mantle is a very fine slightly acidic film on the surface of the skin that acts as the barrier to bacteria, viruses and pollutants that may try to penetrate our skin.
When trying to improve the condition of your skin you need to be patient as you can soothe damaged skin but you are going to have to grow new healthy skin to see any big changes and this can take up to 28 days of
Our aim should be to keep our acid mantle balanced at a pH of 5.5. To put this into perspective water has a neutral pH of 7, a bar of soap pH 12 and a lemon pH 2.3. A little piece of trivia for you, Aloe Vera has the same pH as our skin. Aloe is an adaptogen ie it aids the natural balance of our skin.
The skin ages in two ways
- Naturally – Biological
- Lifestyle – choices and unavoidable situations
Two ways to protect our skin
- With a nutrient-rich balanced diet
- A good skincare routine.
What can we eat for healthy skin?
Omega 3 fatty acids found in fish such as salmon, mackerel, tuna, herring and sardines, nuts and seeds such as Flax/Linseeds. Omega 6 fatty acids found in meat and poultry, eggs and whole grains. Vitamin E found in avocados, nuts such as walnuts and seeds such as sunflower. Vitamin C works wonderfully with vitamin E in the production of collagen, vitamin C can be found in abundance, for example, tomatoes, peppers, broccoli, sweet and white potatoes. Carotenoids like beta-carotene found in sweet potatoes, carrots, oranges and spinach act as a natural sunblock and help prevent cell death and wrinkles.
Do you have a skincare routine?
There are 3 recognised types of skin. Dry skin, oily skin and combination skin. Anything else is a skin ‘condition’. You may not have the same type of skin all the time, it may change depending on hormonal fluctuations, your environment and lifestyle.
When choosing skin care products you should go for a product as close to the pH of the skin as possible to create balance. As much as we all love a great scent in our skincare products these can often cause irritation, try to choose fragrance-free or products with naturally scented ingredients if you like a fragrance.
A good routine
- Cleanse – Morning and evening to remove dirt and dead skin build up
- Tone – preferably with an alcohol free non stripping product, this removes any excess dirt and debris
- Serum – at this stage you could use a targeted product to suit your needs such as a firming serum or illuminating gel
- Moisturise – Apply and work upwards to the hairline. You may wish to use a daytime moisturiser with an spf and a more restoring product at nighttime.
Additional products to add to your weekly routine could be a gentle exfoliator 2-3 times per week or a weekly treat of a deep cleansing or deep moisturising mask depending on your skin type.
If you want to improve the health of your skin, creating a few simple daily habits could really help. Drink plenty of water, plan nutrient-rich meals and start or add to a good skincare routine.
If you would like to chat with me about your unique menopause transition, book a Wild Well-Being call and come away inspired and motivated to begin your journey to optimal health.