I’ve been following a morning and nighttime skincare routine since I was 12 but until the past 10 years, I didn’t really think about how the foods I ate – or didn’t eat – affected my skin. As we grow older, our bodies just aren’t as forgiving of a bad diet. I’ve spent the past 10 years paying closer attention to how foods affect me including my gut and my skin. I’ve learned a lot about skincare both from the inside and outside.
Skin care is more than just putting moisturizer on your face. If you want great skin, it’s important to care for it on the inside and the outside.
When it comes to skin care, you should start on the inside then address the outside. Your skin is a living organ, and like all other organs in the body, it is made up of cells that need nourishment. There is no cream, moisturizer, or magic potion that will make your skin beautiful if you are not well.
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Here are 10 tips to heal your skin from the inside and the outside.
- Hydrate
Hydration is a cornerstone of healthy skin. What are the benefits?- Improved elasticity which reduces fine lines, wrinkles, and sagging
- Healthy glow helping your skin look plump, radiant, and vibrant because it reflects light more evenly
- Hydrated skin enhances your barrier against environmental aggressors like pollution, UV rays, and bacteria
- Prevents dryness and flakiness leaving your skin feeling soft and smooth
- Minimizes sensitivity helping to prevent irritation and redness
- Improves absorption of products
- Reduces oiliness
- Prevents premature aging by supporting the skin’s ability to repair itself
- See 10 Tips to Keep Your Skin Hydrated and Healthy for more details
- Eat your protein
Skin cells are made up of collagen and elastin which are both proteins. Your body makes these but you need to eat protein so it can do that. Animal protein is the most easily absorbed but you can get it from tofu, quinoa, nuts, and legumes if your vegetarian or vegan. Protein plays a crucial role in maintaining health, strength, and appearance of your skin. How does it help?- Helps with collagen production which provides structure and elasticity
- Supports the healing process for cuts or injuries on your skin
- Contributes to the skin’s protective barrier helping you retain moisture and shield against irritants and environmental damage
- Helps prevent sagging
- Helps with keratin formation which strengthens skin, hair, and nails ensuring they stay resilient and durable
- Vitamin C
Vitamin C is an antioxidant that can boost the health of your skin. It is crucial for the production and maintenance of collagen. The best source of vitamin C is not from supplements but from foods like oranges, berries, kiwi, and grapefruit. If you must take a supplement, I recommend Thorne because they focus more on high quality ingredients however, they are a bit more expensive than their competitors.
Vitamin C serums are also super beneficial. They can help reduce hyperpigmentation which gives you that youthful glow. My favorite Vitamin C serum is Sunday Riley C.E.O.
Vitamin C a powerhouse ingredient for skin health and offers many benefits including:- Boosting collagen production helping to maintain elasticity and reduce the appearance of fine lines and wrinkles
- Brightens skin by fading hyperpigmentation and dark spots giving your skin a brighter more even tone
- Protects against sun damage
- Reduces redness with its anti-inflammatory properties that help calm irritated skin
- Enhances healing
- Supports hydration
- Sweating
Exercise gets the blood moving which delivers oxygen and nutrients to your skin and sweating is also good for the skin. Be sure to rinse off after a sweat session to avoid clogging pores. How does sweating help your skin?
If exercise just isn’t in the cards for your day, then try a sauna. I love visiting Infrared therapy saunas but if you prefer an at home treatment then try a red infrared light therapy lamp.- It’s a natural detoxification
- Improves circulation
- Boost hydration
- Supports your skin’s microbiome
- Omega 3
Dietary fats including Omega 3 fats are crucial for keeping cells healthy, strong, and hydrated. How do they improve the health of your skin?
Consider a Thorne supplement if including Omega 3 fats through diet every day is challenging.- They reduce inflammation
- Lock in moisture
- Protect against UV damage
- They slow aging
- Promote healing
- Balance oil production
- Take your time cleansing
Next time you wash your face, take your time. Take a full minute. This helps ensure you’re getting more than just the outer superficial layer. Why take your time?- Spending extra time allows you to remove impurities, makeup, and excess oil more effectively
- Gentle massaging promotes blood flow which gives you a healthy glowing appearance
- Taking your time can turn skincare into a mindful, stress relieving ritual
- Proper cleaning ensures your skin is perfectly prepped to absorb serums, moisturizers, and treatments
- Don’t over-exfoliate
Exfoliators can be harsh and too abrasive for your skin. Depending on the sensitivity of your skin, you should only be exfoliating one to three times per week. Also, be sure to use sunscreen after exfoliation treatment. - Support gut health
A healthy gut plays a significant role in maintaining your skin health. Why is it important?
See The Power of Your Microbiome: 10 Natural Ways to Support Gut Health for more details about gut health.- Reduces inflammation
- Supports nutrient absorption
- Strengthens the skins barrier
- Supports detoxification
- Helps balance hormones
- Boosts immunity
Consider incorporating probiotics, prebiotics, and more fiber in your diet which supports a healthy gut, which in turn supports healthy skin.
- Sunscreen
Make sunscreen a daily habit, even on cloudy days or in the winter, since UV rays can penetrate clouds and windows. Look for a broad-spectrum with at least SPF 30 for optimal protection. - Sleep
Sleep is incredibly important for skin health because it gives your body the time it needs to repair, regenerate, and restore. How does it help?
Try the Hatch Restore Sunrise Alarm Clock, Sound Machine, and Smart Light to help create healthy sleeping habits- Cell regeneration
- Collagen production
- Improved circulation
- Stress reduction
- Hydration balance
- Reduction of dark circles and puffiness
- Enhances skin barrier
Your skin is a reflection of your health and habits. Sticking to a consistent routine is important to ensure you’re taking care of the largest organ in your body. Nourish yourself from the inside out and it will show up on your skin.
Challenge yourself with the 30 Day Health & Wellness Small Habit Challenge to help integrate some of these tips into your day!
Need help getting started or need an accountability partner? Here’s how I can help.
Great tips!