Top nutrition tips for a head-to-toe hydration glow
Our experts share their top nutrition tips for a head-to-toe hydration glow. When the weather changes, you may start to notice your skin starts to change too. As the temperature drops and humidity falls, your skin may appear drier, cracked and more sensitive. Reactive and redness can occur due to the skin barrier and epidemi (outer layer of the skin) being disrupted. As your skin adjusts to the new season, there are healthy nutrition hacks you can incorporate in your diet to support overall skin health.
Add Omega’s 3 & 6 to your diet
Omegas 3 and 6can support hydration, soothing red, dry, itchy skin. In addition, omega 3 and 6 help to improve skin barrier function, sealing in moisture and keeping unwanted irritants out[1].Omegas may calm symptoms of skin disorders. This is key for skin health especially in the colder months, when our skin is lacking in moisture. Foods that are high in omega 3 are:
Omega 3:
- Salmon
- Mackerel
- Anchovies
- Sardines
- Herring
Omega 6:
- Walnuts
- Almond
Eat your vitamin C
Vitamin C has an array of skin benefits, supporting collagen in the dermis as well as the formation of the skin barrier. Additionally, it acts as a natural antihistamine helping decrease redness or symptoms of itchiness[2] which may be more common during the colder seasons. Vitamin C is also an antioxidant so can help protect your skin from oxidative stress* caused by lifestyle changes and the environment. Fruits and vegetables to enjoy that contain vitamin C are:
- Acerola cherries
- Sweet yellow peppers
- Kale
- Kiwis
Stay hydrated
In the colder weather, humidity drops, and the central heating is on which means are homes are drier. Did you know the skin contains 65% water? Drinking sufficient water will help keep your skin hydrated, moisturised and help to clarify the complexion. To help make sure you stay hydrated, our experts recommend the following tips:
- Carry a water bottle wherever you go
- Keep track of your water intake
- Pace your water intake throughout the day
Include vitamin A in your diet
Vitamin A plays an essential role in supporting a skin barrier[5 ]and maintaining your body’s natural defences, so it’s important you’re consuming vitamin A in your diet to keep your immune system at its best. Incorporate the below foods in your diet to ensure you’re getting the sufficient intake of vitamin A:
- Beef liver
- Sweet potato
- Winter squash
- Kale
Increase your vitamin D
Vitamin D also known as the ‘sunshine vitamin’ as it’s produced by the body when the skin is exposed to sunlight. It also strengthens the epidermal barrier by regulating cell division and balances skin immunity. Winter is around the corner, which means less sunlight and less vitamin D. Research also shows that vitamin D can play a part in helping regulate mood[3]. You can increase your vitamin D levels by adding the following foods in your diet:
- Salmon
- Herrings
- Canned tuna
- Mushrooms
- Egg yolk
As the colder months set in, it’s important that we are feeding our body and skin with the right nutrients for optimum skin health and wellbeing. Omega-3’s and vitamins C, D and A should be your best friends when it comes to supporting your skin, wellbeing and achieving a hydrated glow from head to toe.
Sources:
- National Library of Medicine. Asuka Kawamura1, Katsuhiko Ooyama, Keiichi Kojima, HisanoriKachi, Tatsuichirou Abe, Kazutoshi Amano, Toshiaki Aoyama 2011.
- Vitamin C and immune function. National Library of Medicine. Anitra C. Carr1,* and Silvia Maggini. November 2017.
- Fibromyalgia Symptom Severity and Psychosocial Outcomes in Fibromyalgia Patients with Hypovitaminosis D: A Prospective Questionnaire Study. National Library of Medicine. Ryan S D'Souza,Ge Lin, Terry Oh, Ann Vincent, VwaireOrhurhu,Li Jiang, William D Mauck, Wenchun Qu. December 2020.
- Diet and Skin Barrier: The Role of Dietary Interventions on Skin Barrier Function. Milbrey A. Parke,1 Ariadna Perez-Sanchez,2 Dina H. Zamil,1 and Rajani Katta. January 2021.
- The skin barrier and how to keep it healthy. Aesthetic Medicine.