Spending more time inside, changes in your diet, hormones, lack of sleep, stress and lots more can contribute to unhealthy looking skin.
Here are some top tips for boosting your skin health and the top vitamins and minerals you need in your diet or via supplements.
6 Tips for Healthy Skin
1. Keep hydrated
If you are not drinking enough water it will leave your skin dry and itchy, with a poor complexion and dull appearance.
2. Cut out the bad food
A diet high in sugars, dairy and processed foods has been linked to breakouts of acne and poor skin. Unhealthy food, alcohol and caffeine can increase cortisol, a stress hormone which can result in oily skin and inflammation, making you more prone to acne.
3. Get sleep
Lack of sleep can result in dry, dull skin, dark circles around the eyes and breakouts of spots. On average most people need around 7-9 hours of sleep per night.
4. Use mild cleansers
Strong soaps will strip oil from the skin which can leave it dry. Make sure you use a mild cleanser.
5. Moisturise and use an SPF
Keep your skin hydrated. For daily use you can use one which contains an SPF which will help to protect your skin from the harmful and ageing rays from the sun.
6. Quit any fags
Smoking can cause paler skin and make you look older. It can also reduce oxygen and nutrients from reaching the skin which can impact on your skin health.
Vitamins and minerals to feed your skin
They all have different roles, but together they help to brighten skin tone, reduce inflammation, help to reduce acne and increase hydration.
Where you can get these essential nutrients in your diet:
- Vitamin A – carrots, butternut squash, sweet potato, spinach
- Vitamin C – citrus fruits, peppers, broccoli
- Vitamin E – nuts, avocado, red pepper, mango, salmon
- Zinc – pumpkin seeds, oats, lentils (or beef and lamb)
- Biotin - sunflower seeds, sweet potato, almonds (egg and salmon if non vegan).
- Omega 3 – avocados, nuts, seeds, extra virgin olive oil (or oily fish)
It can be tough to eat a varied, healthy diet every day so you may need to consider a Daily Multi-Vitamin which is formulated with essential nutrients to support healthy skin, hair and nails.
By Dr. Katherine Hodgkinson, Hampshire Health & Hormones