The skin is the largest organ of the body. It is the first thing people notice about you hence taking great care of the skin should be a case of high priority. Proper skin care involves more than just applying serums, lotions and ointments. It involves proper nutrition and a lifestyle that supports your skin goals. Nourishing your skin from within can be a total game-changer in any skincare routine and can totally transform the health of your skin. Whatever your skin type, these five effective tips, when practised consistently, can help your skin thrive and give you a radiant complexion all year long.
1. Include healthy fats in your diet:
Fats are essential building blocks for great skin and are a must for anyone looking to nourish their skin from within. It is important that we get our daily intake of fats from healthy sources such as omega-3 fatty acids, which can be found in large quantities in salmon, mackerel, tuna, walnuts, flax seeds, chia seeds and high-quality fish oil supplements. Some other good sources of fat include avocados, olive oil, coconut oil, almonds, other nuts and seeds.
2. Up your water intake
Hydration is the key to great looking skin and what better way to boost skin hydration than to drink more water? For
skin that glows effortlessly, increasing your water intake is paramount. Aim for 2 -3 litres of water daily and if things get too boring, jazz your water up with lemon slices or some fresh fruit and berries for extra flavour.
3. Antioxidants are your best friend
Antioxidants such as leafy greens, vegetables and fruits are known for their ability to combat free radicals, which cause premature ageing and other skin issues. They also help prevent the breakdown of collagen, which is the protein that lends structure to the skin and let’s not forget that most of the skin-loving vitamins and minerals such as vitamin A and C are found mainly in leafy greens and fruits. Consuming 2 – 3 servings of high antioxidant foods such as kale, spinach, pumpkin leaves, carrots, bell peppers, tomatoes, cucumbers strawberries, blueberries, mangoes in the form of smoothies, salads and vegetable medleys, are a great way to give your skin a boost.
4. Get some good quality sleep
The term beauty sleep is not one to be taken lightly if beautiful youthful-looking skin is what you desire. Our body regenerates when we sleep and the skin, being the largest organ of the body, is not left out. Getting adequate amounts of sleep, preferably 7 to 9 hours every night is essential to promoting better skin. Getting good amounts of sleep also helps reduce cortisol levels which can wreck major havoc on the skin.
5. Eat more fermented foods
Fermented foods provide powerful nutrients and living probiotics that can transform the health of your entire body and support a healthy gut. As recent studies have shown that the health of our skin is directly tied to the state of our gut health, we cannot overlook this important aspect to having glowing, clear skin! Enjoy fermented probiotic-containing foods such as sauerkraut, kombucha, apple cider vinegar, probiotic yoghurt and some of our Nigerian indigenous options such as fermented locust beans(ugba, iru), ogi/pap, nono, Kwun and wara (local cheese). Balancing the bacteria that lives in your gut and on your skin could very well be the key to the glowing, clear complexion you’ve always wanted.