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The Best Ways To Eat For Better Skin

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The Best Ways To Eat For Better Skin
June 12
21:22 2016

Hydrate from within
We all know that water intake is important. Our bodies are composed of about 60% water and our skin retains water when it is properly hydrated. Having enough fluid in the body allows to cells regenerate and turnover with greater ease. It also lessens the appearance of fine lines and wrinkles. While topical treatments can help this, working from the inside out can maximize your results of any skincare regimen. As a rule of thumb divide your weight in pounds in half. This is how many ounces of fluid you should be consuming daily (for example a 150lb women should drink 75 oz of liquid each day). What many people often forget is exercise increases your need for liquid (doing an hour or more of activity will require at least another 8oz of intake) as does coffee and alcohol. Tip: if you simply can’t stand the taste of water, add some fresh fruit, or dilute 1 part pure fruit juice into 5 parts water.

Eat fat (the good kind)
Healthy fats are all the buzz these days as they have been shown to keep weight off, enhance energy and improve brain function. However, healthy fats are also vital for clearer, younger skin. ‘Good’ fats, polyunsaturated and monounsaturated, as found in nuts, avocados and olive oil are responsible for reducing inflammation and maintaining hydration from a cellular level. Foods like almonds and avocados are also packed with vitamin E, a stimulus for collagen production.

Get enough protein
Specifically, if we could focus in on the most important building blocks (or amino acids) of protein, we would increase our amounts of glycine, lysine and proline specifically. Since these amino acids are not ingested in isolation, by consuming quality protein sources (lean turkey, eggs, pumpkin seeds, beans) we are able to increase our intake of these necessary collagen-builders. Increasing our body’s ability to synthesize more collagen from these amino acids is integral to long term skin health. Our skin decreases its production of collagen by 1% each year after age 20. Therefore it’s never too early to keep your skin equipped with the tools to build and repair the skin from deep within the dermal layer. The result: skin is stronger, more elastic and plump. Tip: why not try a bone broth as part of a nutritionally dense meal for a heavy dose of minerals and protein to keep your skin glowing?

Antioxidants: a natural sunscreen
A recent study examined the effects of antioxidant-rich fruits on reducing oxidative damage of the skin. Researchers found that eating foods high in these nutrients could reduce sunburn by up to 40%. This means the body has created a ‘natural sunscreen’ against the damaging effects of UV rays. Since most damage to the skin by sunlight occurs when the body is not protected, eating regular amounts of high antioxidant fruits and vegetables is vital at preventing skin damage and possibly reducing one’s risk of skin cancer later in life. Your best choices? Berries and dark greens make it to the top of the list. Aim for a serving of each daily.

In a nutshell what we put into our bodies is as important, if not more important than what we put on it. The skin is the largest organ and greatly reflects our internal state of health. On the bright side: skin cells regenerate relatively quickly- about every 30 days in your 30s and about 45 days in middle age and beyond. Give yourself a couple of months to see the changes, your skin will thank you!

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Dr. Laura Belus, ND

Dr. Laura Belus, ND

Dr. Laura Belus, ND (Doctor of Naturopathic Medicine) - Licenses & Memberships: College of Naturopaths of Ontario, Ontario Association of Naturopathic Doctors, Canadian Association of Naturopathic Doctors | http://www.DrLauraBelus.com

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