Get to the Root of Skin Health Issues
Our body is extremely interconnected, and when something is off internally, it's often reflected in our skin. Therefore, skin issues are frequently a symptom of something deeper. Getting to this root cause is essential for long term improvements!
What is Skin Health?
Skin health is a complex process influenced by genetics, lifestyle and environment. To achieve and maintain healthy skin you need a balance of nutrients, hydration and protection from external stressors. Beyond looks, skin health is important for temperature regulation, humidity and pathogens.
The skin has multiple layers, each with its own structure and function. The outermost layer, the epidermis, is a physical barrier against external stressors. Underneath is the dermis where you’ll find blood vessels, nerve endings and hair follicles. The innermost layer, the hypodermis, is made up of fat cells and connective tissue which provides insulation and cushioning.
While there are many factors that affect overall skin health, nutrition is at the foundation. A diet rich in essential nutrients like vitamins C and E, omega-3 fatty acids and antioxidants supports the skin’s structure and function. Adequate hydration is important too as it keeps skin cells plump and supple. And protecting the skin from too much sun exposure is crucial to prevent damage and overall skin health.
Gut - Skin Axis:
To understand why nutrition is often the root cause, you need to understand the gut skin axis.
The relationship between nutrition and skin aging is debated. But it’s widely accepted that antioxidants in fruits and vegetables are important for skin health and appearance. These antioxidants fight oxidative stress which can accelerate skin aging.
This is a complex process involving many factors, diet, gut microbiome, immune function and stress response. Reducing processed foods can nourish the skin by reducing oxidative stress and inflammation both of which negatively impact skin and overall health.
What is the Best Vitamin for Skin? Nutrients for Healthy Skin
A balanced diet with these essential nutrients is key to healthy skin. If you are wondering what the best vitamin for skin health is - here are the top ones:
Vitamin C: Important for collagen production and has antioxidant properties that protects skin cells from damage. Found in citrus fruits, peppers and kale.
Vitamin E: Works with vitamin C to strengthen cell walls and protect the skin from UV damage. In nuts, seeds and leafy greens.
Omega-3 Fatty Acids: Essential for building cell walls and may block skin cancer cells growth. Fatty fish like salmon and mackerel.
Antioxidants: Protects skin cells from free radical damage. Fruits and vegetables are rich in antioxidants.
Zinc: Important for skin healing and cell wall stability, zinc also protects from UV damage. Oysters and beef are good sources.
Selenium: Helps antioxidants protect the skin from UV rays and reduces skin cancer risk. Brazil nuts are rich in selenium.
Adding these nutrient dense foods to your diet can boost skin health. Fruits and vegetables for vitamins and antioxidants, nuts and seeds for healthy fats and fish for omega-3s. Sweet potatoes and carrots rich in vitamin A are also good for skin health.
Tips on How to Get Better Gut Health
Eat a diet of mostly whole, nutrient dense foods
Be mindful of fiber intake
General guidelines recommend 14 grams per 1000 calories or about 25-30 grams per day for women and 38 grams per day for men
Prioritize sleep
STRESS MANAGEMENT
Stay hydrated. Hydration is key to maintaining the lipid barrier which helps prevent dry skin.
Take few deep breaths before meals to help the body get into a “rest and digest” state
Chew food to applesauce consistency
Digestion starts in our mouth!
5 - 10 minute walks after meals
Tips on Diet for Skin Health
A balanced diet with these vitamins can boost overall skin health by providing the necessary nutrients for skin and anti-aging.
Vitamin A
Sources: sweet potatoes, carrots, pumpkin, cantaloupe, peppers, mangoes
Vitamin D
Sources: sunlight!
Vitamin B3 (Niacin)
Sources: beef, chicken, salmon, peanuts, fortified grains
Zinc
Sources: oysters, red meat, chicken
Vitamin B5
Sources: chicken, tuna, mushrooms, sunflower seeds, avocado, eggs, beef, broccoli
Vitamin C
Sources: acerola cherry, peppers, citrus fruits, kale, broccoli, brussel sprouts
Vitamin E
Sources: sunflower seeds, almonds, hazelnuts, peanuts, spinach, broccoli, kiwi
Green tea is good for skin health because of its polyphenols which protects the skin from photoaging and UV damage. The powerful compound (-)-epigallocatechin-3-gallate (EGCG) in green tea has anti-inflammatory and anti-carcinogenic effects and inhibits enzymatic activity related to skin damage.
Essential Fatty Acids for Skin Health
Polyunsaturated fats (PUFAs) are long chain fatty acids with more than one double bond in their structure. They are ‘essential’ because our body can’t synthesize them so we need to get them from our diet.
There are two types: Omega 6s and Omega 3s. We need both but the Standard American Diet is much higher in Omega 6s.
Sources of Omega 6s: soybeans, corn, safflower/sunflower oils, nuts, seeds, eggs, poultry
Sources of Omega 3s: fatty fish (salmon, mackerel, herring), fish oil
Having the right Omega 6 to Omega 3 ratio in our diet is important for preventing chronic inflammation.
How does this relate to Skin Health?
Inflammation is at the root of many skin conditions including eczema, acne, psoriasis and more. Having enough Omega 3 creates an anti-inflammatory environment, reduces the start of inflammation and plays a role in resolution of inflammation.
A 2018 review titled Cosmetic and Therapeutic Applications of Fish Oil’s Fatty Acids on the Skin states that Omega 3 supplementation can reduce UV induced photo damage (also known as sun damage - but still wear sunscreen) and potentially reduce extrinsic signs of aging (wrinkles). It can also support wound healing (Huang, Wang, Yang, Chou, and Fang, 2018).
What to look for in a Skincare Supplement?
Always look for 3rd party testing for all supplements.
Effective dosage for fish oil is 1 gram of both EPA and DHA. Check the label to make sure the dosage is correct.
Other Reasons for Poor Skin Health
Other possible root causes:
Chronic stress
Hormonal imbalances
Poor metabolic health
Irritants from personal care products (Mooi has got you covered with one - shop their extensive inventory of natural, organic skincare products)
Toxin exposure
Aging skin can be caused by both intrinsic and extrinsic factors, chronological changes and environmental exposures like UV radiation and pollution.
Nutrition and gut health affects sex hormones and metabolic health and they all interplay with each other! Nutrients protect human skin from damage and support overall skin health and resilience.
Address YOUR root cause and get the clear glowy skin you want. Addressing root causes can improve aging skin and reduce skin cancer risk. Start now with the root cause questionnaire.
Skincare Treatments
On top of feeding your body important nutrients for skin and gut health, you can also take care of your skin with regular skincare treatments. While there are several natural skincare products and regiments to be following at home on a daily basis, seeking the services of professional estheticians can do wonders for your skin. Professional skincare services include treatments like the Hydrafacial, organic spa facials, skin detox treatments, natural facial peels and more. Explore Mooi’s natural skincare services to find a treatment that is right for you.
Author: Hannah Burness
Hannah Burness is a women’s health and fitness coach. Just as Mooi’s makeup artists and estheticians work to highlight and enhance natural beauty, Hannah’s approach to nutrition is rooted in supporting each woman’s unique health journey. She’s passionate about utilizing her education (including her psychology degree and functional nutrition and metabolism specialization) and personal experience to help women improve their relationship with food, exercise, and their bodies.
Learn more about Hannah on Instagram at @hannah.burness and be sure to check out her website here.