I started my wellness journey 3 years ago, in 2020 during COVID quarantine. Since then, one of the best compliments I have gotten from people who haven’t seen me in a while is, “you are glowing.” I have heard this from at least 3 people in the last several months. Here are several ways to keep your skin healthy and glowing (and as a bonus, anti-aging).
Sun exposure, the foods we eat, the products that we use, and our stress levels can all affect our skin. The status of your skin can be an indicator of your overall health. For example, one of the many functions of the liver is to detoxify the body. If the liver gets backed up trying to metabolize waste, the skin will also try to remove toxins from the body. Acne, sweat and odors can occur as a result.
Although we all need about 15 minutes of sun exposure daily to help our bodies make vitamin D, too much sun can damage the skin and increase the amount of wrinkles you have. The Centers for Disease Control and Prevention (CDC) and the National Institutes of Health (NIH) recommend sunscreen of at least 15 Sun Protection Factor (SPF), and 30 SPF for lighter skin tones. Even the sunscreen you use can affect your skin. The Environmental Working Group (EWG) has a whole list of sunscreens with less toxic products in them. As a general rule, use products that contain only zinc oxide or titanium dioxide as they form a physical barrier on the skin (as opposed to the other sunscreens that have chemicals that block the sun’s rays). If you want to avoid sunscreen, you can find clothes and hats specially made with SPF.
The foods we eat can either help or damage the skin. Inflammatory foods such as dairy, gluten, or sugar can impact the way the skin looks and feels. If you have acne, try eliminating these foods to see if it makes a difference. Avoid these foods for a period of two weeks and note any changes in your skin.
The good news is that there are many foods that can actually help your skin glow, and also prevent wrinkles and fine lines (anti-aging foods). If you eat a healthy diet with plenty of variety in fruits and vegetables, you will have healthier skin. Here are some of the nutrients you should be eating and what foods to find them in:
- Healthy fats – Omega-3 fatty acids and monounsaturated fats can help the skin maintain its role as a barrier. These fats also play a role in the hydration of skin cells because they help in the production of our natural oils. Foods like avocado, nuts, flax seeds, and olive oil are a great source of healthy fats.
- Protein-rich foods – as we age, our bodies produce less collagen (the substance that keeps the skin firm and wrinkle-free). Protein is needed for collagen production. Eggs, lean proteins, and some fish like salmon are healthy sources of proteins.
- Leafy greens – these foods are high in vitamins A, C, and E and minerals (like magnesium and iron) that the skin needs. They are also high in antioxidants, and help the liver in the detoxification processes.
- Cruciferous vegetables – foods like broccoli, cauliflower, and Brussel sprouts contain nutrients that can also help the liver with its many functions. Remember, if the liver is healthy, the skin will be healthy too.
- Dark chocolate – this food is rich in magnesium (which can lower inflammation) and flavonoids (which help repair sun damage). Remember the cocoa content should be at least 70% (milk chocolate has too much sugar and dairy and will not help).
Be mindful of the products you are using on your skin. Traditional skincare, make-up, and other personal care products can contain chemicals that are harmful. Use clean or natural products and try to avoid products with artificial scents, aluminum, and petrolatum. Again, The EWG is a great source of information for the products that you should use.
Finally, reducing stress is another way to improve your skin. Take a few minutes a day to meditate or journal. Start a daily deep breathing or yoga practice. Learn to let the little things go. Learn to love what you see in the mirror every day.