Nutrition Edit

Festive is the season to celebrate with friends and family, but it’s been a busy year and as much as our bodies need some TLC, so does our skin. With that in mind, we should be adjusting our skincare regime with some skin-nurturing ingredients incorporating some healthy habits for beautiful-looking skin. Our skin researchers highlight their five healthy hacks during the festive season for happy, glowing skin.

1. Switch up your oral skincare routine

Due to the colder weather and the central heating indoors, our skin starts to appear dry, dull and lack moisture. Therefore, we need some skin nurturing benefits to replenish the moisture we’re lacking.

If you only treat the outside of the skin with topical creams and treatments, you are only doing 50% of the work. Ingestible beauty can have a significant impact to the skin and help you achieve 100% skincare by combining topical creams. Our skin researchers suggest adding hyaluronic acid and ceramides, two hydration heroes to your oral skincare regime.

Incorporating hyaluronic acid is the answer to combat dry and dehydrated-looking skin and helps plumps the dermis (middle layer of the skin). There are not many food sources that contain hyaluronic acid, but bone broth is one of them, as well as oral supplementation.

Ceramides are usually known as a topical ingredient but play an equal role within. They can be found in various foods including sweet potatoes, brown rice and eggs. These ingredients plus supplements can help lock moisture in the skin.

Not forgetting the omega 3 and 6 fatty acids who should be your best friend during this season. Research shows omega 3 and 6 protects the skin by supporting the skins barrier function [1].You can get this from food sources such as salmon, sardines, mackerel and walnuts and supplementation.

2.Continue with the SPF

Now the summer has gone, we shouldn’t neglect SPF. We’re still exposed to the sun, even if it’s cold outside. An important step is where to apply the SPF. Not limiting it just to the face, but also applying it to the neck, chest and hands are essential for healthy-looking, youthful skin. 

3. Eat your dark leafy greens

During the holidays, there are many temptations to indulge in naughty treats – but we shouldn’t forget our vegetables. Leafy vegetables are an important part of a healthy diet as they are packed with minerals, vitamins and fibre and are low in calories. They are also excellent sources of antioxidants, which help protect from free radicals***. Other vitamins that are abundant in leafy greens are vitamins A, which support healthy* skin cells within the body and support the production of new skin cells*. Vitamin C – known for supporting the production of collagen**, for youthful-looking skin. Lastly, vitamin E plays an antioxidant on the surface of the skin cells. Add some leafy greens to your meals such as kale, spinach, turnip greens, broccoli and asparagus.

4. Drink a glass of water in between alcoholic drinks

With party season in full swing, drinking more alcohol can be tempting, which can leave our skin looking dry, dehydrated, and dull. To keep your skin and body hydrated, have a glass of water in between each alcoholic drink you consume. Not only will your skin thank you for it – but your head and wallet too! Alcohol can also disrupt your gut microbiome – give your friendly bacteria in your gut something to celebrate by including more fermented foods such as sauerkraut, miso, kimchi, and tempeh. 

5. Get your beauty sleep

It’s coming to the end of the year, and you need some well-deserved rest. An important step to happy skin is prioritising rest and sleep. The processes that happen during a good night’s sleep are key for skin health. Our body kicks things up a gear, and many essential skin health activities happen at their fastest while we’re sleeping.

Blood-flow to the skin increases – delivering key nutrients to support the regular, healthy functioning of the skin. Processes such as cell mitosis – how the body creates new cells – are fastest during the night, and studies show that cell renewal peaks as we sleep [3]. Type 1 collagen – beloved for its anti-ageing benefits – is created in particularly high levels overnight [4].Sleep yourself beautiful!

For happy skin this festive season, we need to nourish our skin from head to toe. Switching up your oral skincare regime by adding skin-nurturing ingredients including ceramides, hyaluronic acid and omega-3. Followed by continuing with the SPF, eating our dark leafy greens, drinking water in between alcoholic drinks and getting some well-deserved rest will help you achieve a happy, radiant glow this season. 

*Vitamin A contributes to the maintenance of normal skin

**Vitamin C contributes to the normal production of collagen

Sources:

1. Omega-3 polyunsaturated fatty acids: photoprotective macronutrients.   National Library of Medicine. Suzanne M Pilkington1, Rachel E B Watson, Anna Nicolaou, Lesley E Rhodes. May 2011
2. Cues of Fatigue: Effects of Sleep Deprivation on Facial Appearance. Oxford Academic. Tina Sundelin, Mats Lekander, Göran Kecklund, Eus J. W. Van Someren, Andreas Olsson, John Axelsson. September 2013.
3. Journal of Neuroscience.  Veronica Akle, Alexander J. Stankiewicz, Vasili Kharchenko, Lili Yu, Peter V. Kharchenko and Irina V. Zhdanova. 15 February 2017.
4. Diurnal variation in serum markers of type I collagen synthesis and degradation in healthy premenopausal women. National Library of medicine. C Hassanger, J Risteli , S Jensen, C Christiansen. N. November 1992.