Healthy, Glowing Skin in Just 5 Steps

Our skin is the largest organ in our body and having healthy, glowing skin is an inside job. As we age, skin is prone to a loss of elasticity, uneven skin tone, fine lines and wrinkles, with collagen and elastin degradation occurring from as early as our mid-twenties. Supporting and nourishing your skin from the inside out is one of the best ways to achieve a natural glow and promote a radiant complexion. From consuming enough fibre to managing stress, there are many ways in which our bodily functions can impact the health of our skin. 

 

1. Leafy Luminance to Power up Your Beauty Routine 

Studies have shown that just two extra portions of fruit and vegetables per day for six weeks was enough to cause a detectable change in skin tone. Plant foods contain a plethora of beautifying components including antioxidant polyphenols which reduce the visible signs of ageing. Antioxidant compounds accumulate in the upper layers of the skin and help to protect against oxidative damage from environmental factors such as ultraviolet (UV) radiation and air pollution.1 It’s recommended to eat a rainbow of polyphenol-rich fruits, vegetables and wholegrains every day. Excellent choices include apples, berries, green tea, oats and flaxseed – yum! Antioxidant botanicals such as grape seed and turmeric support the skin barrier against inflammation and environmental stressors. Carotenoids are another class of antioxidants (orangey-red pigments in foods), they are fat-soluble, so add some healthy fats like extra virgin olive oil or hemp seeds to your meals to enhance absorption.  

A recent study concluded that the simple addition of one avocado per day for eight weeks significantly increased forehead elasticity and skin firmness in a group of 39 women. Who’s ready for some guacamole? 

2. Stress Less, Glow More 

Stress has multiple and wide-ranging detrimental impacts on skin health. When we are stressed, we release the hormone cortisol which increases inflammation, reduces wound healing and impairs the skin barrier.2 Stress management and adopting regular mind-body therapies like meditation and yoga will support the health of your skin. Exercising regularly has not only been linked with increased moisture in the skin, it also helps with stress reduction. 

 

3. Eliminate Toxins to Elevate Your Skin 

Your body has a sophisticated system which adequately breaks down and excretes unwanted toxins, including the liver, kidneys and gastrointestinal tract. If the body is overloaded with toxins (processed foods, excess alcohol and environmental pollutants), it can inevitably show up in your skin as acne, blackheads and congestion. Alcohol consumption is known to disrupt and compromise skin barrier function, it is also proinflammatory so can exacerbate pre-existing conditions such as eczema, dry skin and psoriasis.3 Minimising exposure to saturated fats, alcohol, artificial chemicals in foods combined with a high fibre diet can help reduce the toxin burden on the organs of elimination - including your liver, kidneys, lungs, intestines and skin. 

When the skin is inflamed, as seen in conditions such as psoriasis and rosacea, supporting clearance of waste via the lymphatic system (network of tiny vessels that move fluid around the body) using the “depurative” herbs Burdock, Cleavers and Dandelion can help to promote skin healing and resolution. 

 

4. Consume Collagen  

As we age, there is a progressive loss of collagen from the skin – around 1% each year.4 Research suggests that ingesting hydrolysed collagen can both increase the body’s collagen production and reduce the visible signs of ageing. In as little as 8 weeks, collagen was able to decrease eye wrinkles and increase procollagen and elastin in the skin.5 Ingestion of hyaluronic acid can complement collagen with its skin moisturizing effects, boosting hydration, firmness and smoothing out fine lines and wrinkles.6 

Collagen can be added to your daily coffee, matcha or smoothie (pop in some berries for a bonus skin-loving antioxidant hit!). Try a neutral flavoured collagen protein powder, just 2 tablespoons a day!  

 

5. Quench Your Skin 

Hydrated skin is the foundation of a radiant, glowing complexion, consider this your reminder to drink plenty of filtered water each day! So how much is enough? It is recommended that to drink 2.7 L water for men and 3.5 L water for women to keep your skin supple and glowing. Dehydration can result in dry, dull, itchy skin – especially in the cooler months, skin hydration can be more challenging. If you struggle with plain water, try adding some lemon, mint leaves or berries to your water bottle for extra flavour! 

 

BONUS TIP: Manage Sensitive Skin via Your Gut with Postbiotics 

With more and more research emerging each day about the impact of the gut on the health of your whole body, it’s little wonder there is a gut-skin connection. With clinically-trialled ingredients, UltraFlora Sensitive Skin Postbiotic provides relief from mild eczema and dermatitis symptoms while reducing skin irritation & inflammation. The special blend of a postbiotic, NutroxSun™ & carefully selected vitamins nourishes skin health and supports skin elasticity. Sensitive skin sufferers can truly exhale a sigh of relief with this one. 

 

Loving the Skin You’re in

Ageing is a natural part of life, and fine lines or wrinkles are simply a reflection of the experiences you've had. The tips we've shared throughout this blog offer benefits beyond just skin care—they support your overall well-being. When you feel good from within, it naturally radiates outward. 

 

References

1. Balić A, Mokos M. Do We Utilize Our Knowledge of the Skin Protective Effects of Carotenoids Enough? Antioxidants (Basel). 2019 Jul 31;8(8):259. 
2. Graubard R, Perez-Sanchez A, Katta R. Stress and Skin: An Overview of Mind Body Therapies as a Treatment Strategy in Dermatology. Dermatol Pract Concept. 2021 Sep 1;11(4):e2021091. doi: 10.5826/dpc.1104a91. PMID: 34631261; PMCID: PMC8480446. 
3. Svanström C, Lonne-Rahm SB, Nordlind K. Psoriasis and alcohol. Psoriasis (Auckl). 2019 Aug 21;9:75-79. 
4. Ganceviciene R, Liakou AI, Theodoridis A, Makrantonaki E, Zouboulis CC. Skin anti-aging strategies. Dermatoendocrinol. 2012 Jul 1;4(3):308-19. 
5. Proksch E, Schunck M, Zague V, Segger D, Degwert J, Oesser S. Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Skin Pharmacol Physiol. 2014;27(3):113-9.  
6. Hsu TF, Su ZR, Hsieh YH, Wang MF, Oe M, Matsuoka R, Masuda Y. Oral Hyaluronan Relieves Wrinkles and Improves Dry Skin: A 12-Week Double-Blinded, Placebo-Controlled Study. Nutrients. 2021 Jun 28;13(7):2220.