There are many reasons why one may be experiencing imbalances in their skin, but these 10 tips for healthy, clear skin are ones that we can all benefit from!
Our skin is our largest organ and it can tell us a whole lot about the state of our body. Many of us go to great lengths to try and achieve clear skin, understandably, because we all want to glow and look and feel good! But oftentimes these quests focus on finding the best new lotion or cleanser or exfoliator and fail to address what often contributes to our skin troubles: the state of our internal health.
When it comes to our skin there isn’t one singular remedy, just like there are a number of factors that influence our skin in the first place. Instead, it’s wise to consider the various things that can collectively improve the health of our skin (and whole body) and that’s what this post is all about!
Keep reading or watch the video below:
6 Tips for Healthy, Clear Skin
1. High Glycemic Foods
High glycemic foods are foods that spike our blood sugar easily. Now, don’t get me wrong, there is absolutely nothing wrong with enjoying sweeter foods if we want them. I’m by no means suggesting that you cut sugar out of your diet! But when it comes to our skin it can be helpful to simply be aware of how many sweeter foods we’re eating on a regular basis. Too many high glycemic or sugary foods creates insulin spikes which can throw off hormones and cause blood sugar irregularities which can promote acne for some people.
High glycemic foods include certain fruits and other foods that are typically more refined. Here are some examples:
- candy, cakes and desserts
- ice cream
- granola and protein bars
- white pasta, breads and rice
- white potato without skins
- certain fruits like pineapple and watermelon
If you’re dealing with some skin issues, reflect on how often you tend to eat these throughout a typical day or week, and take note of how you feel.
2. Combat Inflammation with Healthy Fats
Many skin conditions such as acne, rosacea, eczema or psoriasis are inflammatory conditions which simply means that there is inflammation present.
Healthy fats are very important for the health of our skin, and fats like omega-3 fatty acids in particular can help reduce inflammation in the body. Some great sources of fat for us to eat regularly include:
- cold water fish or fish oil
- eggs and pasture raised meats
- hemp seeds
- chia seeds
- flax seeds (make sure you grind the whole seeds or add to smoothie to get the full benefits)
- avocado, coconut and olives
- evening primrose and borage oil are high in gamma linolenic acid (GLA) which is great for skin health and hormone balance
3. Whole Foods
I know this is an obvious one, but it’s up there with being the most important tip I can share. If anything, I hope this point will serve as a simple reminder for you to eat plenty of whole, fresh foods each and every day. This ensures we obtain plenty of gut-friendly fibre, antioxidant pigments from colourful fruits and vegetables, and a variety of vitamins and minerals such as Vitamin A and zinc that play vital roles in the health of our skin (and whole body).
Vitamin C is another important skin-loving vitamin as it’s one of the building blocks of collagen. Think citrus, strawberries, spinach, squash and cruciferous veggies.
Limiting our intake of ultra processed foods can help boost our gut health, support energy, mood, and skin. Not all processed foods are bad, but “ultra processed” are ones that can be more disadvantageous to our health. Be conscious of ultra processed foods and how often you consume them:
- refined oils (canola oil, margarine) especially those that are hydrogenated or contain trans fats
- refined sugar and starches/grains (e.g. commercial breads, pastries, muffins, baked goods, etc.)
Other foods like dairy and alcohol may exacerbate acne and other skin issues for some people.
Drinking enough water and staying hydrated is wonderful for our skin. Many people can be a little dehydrated without realizing it, but one telltale sign is dry skin.
After sleeping through the night, our bodies naturally require more hydration upon waking. Try starting your day with a glass of water. We like keeping the Brita pitcher in our fridge.
5. Get Proper Zzz’s
When we get proper restful sleep, our cells and tissues have a chance to regenerate and heal. Inflammation levels are reduced, our liver gets to work on processing and filtering toxic waste, and stress hormones like cortisol are decreased, another important factor for healthy skin.
6. Simplify Your Skincare
Many of us have a handful of products that we use morning and night to scrub and polish and tone and moisturize. But sometimes overdoing it can be irritating for our skin, especially those that contain alcohols and fragrances that may aggravate sensitive skin.
Everyone’s skin reacts to products differently, so it’s important to find what works for you. I’m prone to dry skin, so I respond well to products that add moisture and don’t dry things out. Most importantly, try not to overdo it — our skin is able to regulate itself if given the chance! Opt for more makeup-free days and only cleansing when necessary.
What has helped you with your skin?