The skin is our largest organ and should be treated as such. It's health is about so much more than the topical products used on the face and when the skin looks dull, broken out, or uneven, it's usually a sign that something is "off" internally. Here are 5 habits you can incorporate to get naturally bright, even, youthful skin.
1. Sleep
Sleep and adequate rest are huge factors in skin laxity and cellular turnover. When you cycle in and out of REM and deep sleep the body is detoxing, getting rid of old damaged cells and inflammation, and generating new tissue. We know lack of sleep inhibits wound healing so think of minor breakouts and dull areas the same way, your body needs that time to heal itself. Ever wake up after a terrible night of sleep and have dark circles and bags under your eyes, red blotches, and puffiness in your cheeks? We all have these mornings occasionally but when there's a chronic sleep deficit, you may notice these problems are a daily occurrence. Prioritize 7-9 hours in a cool dark room and limit disruptors like alcohol and sugar before bed.
2. Make sure you are hydrated both internally and externally
Hydration keeps the body's cells buoyant and helps maintain the moisture barrier at the surface. When we are dehydrated the skin becomes dry creating changes in texture and firmness. To know roughly how much water you should be consuming, take your body weight and half it. That number in ounces is roughly how much water you should be drinking (give or take if you are working out, in a hotter climate, etc.). You can also check your urine when you go to the bathroom; it should be a light yellow like watered-down lemonade at optimal hydration. Topical moisture is also important. Pick a moisturizer with hyaluronic acid which locks in water for plump, healthy skin.
3. Follow an anti-inflammatory diet
Inflammatory foods like sugar, processed/packaged items, alcohol, conventional cow's dairy, and seed/vegetable oils (canola, soybean, sunflower, etc) can all wreak havoc on skin. Not to mention they can damage the intestinal lining which can lead to systemic inflammation and a weakened immune system. Swap these foods out for grass fed, grass finished animal protein, organic seasonal produce, and healthy fats like avocado, nut butters, and olives. When cooking, use grass fed butter or coconut oil. Following a whole food diet not only supports glowing skin free from blemishes and swelling, but nourishes the entire body.
4. Prioritize your gut health and take a collagen supplement
As discussed above, inflammation in the gut can cause problems all throughout the body and the skin is a good indicator of how healthy the intestinal lining is. Acne and other chronic skin conditions like eczema are sometimes linked with leaky gut (where the tight junctions in the intestinal cells loosen and toxins are released into the rest of the body through the body stream). Some things that damage the gut are: the overuse of antibiotics, the overconsumption of alcohol, a diet high in sugar and processed foods, high stress, hormonal birth control, and NSAIDS. By eliminating some of these factors and adding a collagen supplment, which helps seal the gut lining, you may enjoy healthier skin in addition to feeling your absolute best.
5. Use clean products without fillers or synthetics
The skin is highly absorbent so choosing high quality, non-toxic topical products is extremely important. Ingredients like parabens, PEGs, fragrances, and dyes can clog pores and irritate skin. Not to mention they can interact with hormones and cause imbalances. Choose brands that prioritize high quality ingredients without fillers and chemicals. If you are unsure if a product is safe to use, download the Think Dirty app. This app is a database of beauty, hygiene, and cleaning products ranked on a safety scale so you can choose the right brands for you and your family.
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