6 tips for healthy skin

6 tips for healthy skin

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

In our latest skin research a surprising 46% of people surveyed say they regularly drink two litres of water a day. If you are not drinking enough water it will leave your skin dry and itchy, with a poor complexion and dull appearance. Not only this, but staying hydrated is also essential for digestion. Although staying hydrated is important, you should consume the majority of your fluids between meals, rather than at mealtimes. Drinking with your meals can water down the acid in your stomach and make digestion less effective.

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. Eating a balanced and nutritious diet is the foundation for having healthy, radiant skin. From antioxidant-rich fruits to seeds packed full of Omega 3, for the full list, you may enjoy reading the Best Foods and Vitamins for Healthy, Glowing Skin

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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. However, our recent sleep research showed that just 3% of people get more than 8 hours of sleep each night, and 77% of people get less than the recommended 7 hours of sleep. 

4. Use mild cleansers

Strong soaps will strip oil from the skin which can leave it dry.  Make sure you use a mild cleanser. Avoid potential irritants such as alcohol, menthol, and harsh exfoliants.

5. Moisturise and use an SPF

Keeping your skin hydrated is important for its overall health. For daily use you can use a moisturiser which contains an SPF which will help to protect your skin from the harmful and ageing rays from the sun. It's important to keep this up even when the sun isn't out, as our skin is still susceptible to the sun’s rays which, when not protected against, can lead to skin cancer, discoloration, and wrinkles. However, sensible levels of exposure to the sun are beneficial to our body. Our body creates Vitamin D in response to sunlight, which improves our immunity, mood, hormone balance and sleep cycles.

6. Avoid smoking

Smoking plays a huge part in the appearance of your skin. It can cause paler skin and make you look older. It can also reduce oxygen and nutrients from reaching the skin which can have an impact on your skin health.

Vitamins and minerals to feed your skin

Vitamin A, Vitamin C, Vitamin E, Zinc, Biotin and Omega 3 are powerhouses of skin boosting nutrients!

They all have different roles, but together they help to brighten skin tone, reduce inflammation, help to reduce acne and increase hydration. Learn if a nutrient deficiency causing your skin condition.

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). You may be interested in learning more on how zinc helps your skin.
  • Biotinsunflower 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

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