When it comes to health, mental and physical wellness are top of mind. You work out, eat clean and keep stress in check. But, what do you do for your skin? We’ve polled our experts for their advice; read on for their top tips for keeping your skin strong and healthy.
1. Drink Water
Drinking water may not directly impact your skin’s hydration levels, but it does benefit your largest organ indirectly. Your body requires proper hydration to carry out key functions that support healthy skin. When hydrated, it can move along beneficial fluids more effectively and flush unwanted toxins, helping to minimize inflammation and support your skin’s moisture barrier. Water is also essential to the production of structural proteins like collagen and elastin that keep your skin strong, plump and elastic. So, while eight glasses of water a day may not be the miracle cure you’re looking for, it does help you maintain a healthy, youthful looking complexion.
There are several ways to ensure your body is getting the hydration it needs. In addition to drinking water, you can incorporate water-rich foods into your daily diet. Foods like cucumber, tomatoes, watermelon and strawberries are more than 90% water, making them excellent sources of hydration. Another great pick: celery. Wellness expert Genieve Burley tells us, “Celery contains super nutrients! … Juicing celery takes out the fibrous stalk and concentrates all the potent vitamins and minerals contained in celery. It is also an alkalizer, anti-inflammatory and all around miracle plant.”
2. Load Up On Antioxidants
It’s no secret that antioxidants are skin care superstars. But, what do they really do? In short: Antioxidants neutralize and protect the body from free radicals. Free radicals are unstable and highly reactive molecules that come from a variety of sources, including air pollutants, chemicals, UV rays and cigarette smoke. These atoms are missing an electron and, in an effort to stabilize, seek out other molecules to bind to. If this continues to happen, it triggers oxidative stress which plays a role in premature aging of the skin.
- Vitamin C: Most fruits and vegetables, especially berries, oranges and bell peppers
- Vitamin A: Milk, butter and eggs
- Vitamin E: Nuts, seeds and leafy greens
- Beta-carotene: Brightly colored fruits and vegetables like carrots, mangoes and spinach
- Lycopene: Red and pink fruits and vegetables like watermelon and tomatoes
- Lutein: Leafy greens, corn, papaya and oranges
- Anthocyanin: Purple-colored foods like blueberries, pomegranates and beets
- Catechins: Green tea, dark chocolate, berries
3. Embrace Healthy Fats
Unlike antioxidants, EFAs cannot be synthesized by the body and must be sourced from your diet or topical skin care. Here are some sources of these beneficial fats:
- Omega-3: Salmon, mackerel, sardines, flaxseeds, chia seeds, walnuts, eggs
- Omega-6: Soybean oil, walnuts, sunflower seeds, almonds, cashews
A non-essential fatty acid (“non-essential” in that your body can produce it on its own) is omega-9 (oleic acid). These highly occlusive oils are particularly beneficial for dry skin due to their ability to seal in moisture and soften skin. Sources of omega-9 include extra virgin olive oil, rosehip oil, avocados, nuts and sesame oil.
4. Limit Sun Exposure
Sun exposure also contributes to premature skin aging. Boldijarre Koronczay, Eminence Organics President, says: “UVA rays destroy collagen, contribute to a lack of elasticity and tone and cause thicker looking skin.” Sun damage can cause the skin to take on a leathery appearance, punctuated by the appearance of deep lines and wrinkles. Over time, age and liver spots also emerge due to sun damage that has accumulated over many years of exposure. In addition to protecting your skin with SPF, incorporate high quality after-care products into your routine to improve your chances of minimizing damage.
5. Curb Your Sugar Intake
If you can’t fathom striking sweets from your diet, try swapping naughty for natural. Nike Trainer Betina Gozo suggests: “If you’re a gummy fiend like I am, switch out those cravings with something like berries, which are similar in size and sweetness to curb your cravings. If you are someone that loves chocolate, then make a smoothie with cacao or – my personal favorite – make “ice cream” with a frozen banana and add some dark chocolate chips!”
6. Limit Stress
Breathe deeper. Take time to notice your breath. When the breath is shallow, it indicates the body is in contraction and tense.
A great way to limit stress is to take pause. Genieve suggests beginning your day with grounding exercises like deep breathing and meditation: “Breathe deeper. Take time to notice your breath. When the breath is shallow, it indicates the body is in contraction and tense. Take time to notice your breath, increase the length of the inhale and exhale and watch how your body relaxes.” Betina also touts the benefits of a meditative practice: “A newer thing I took up just two years ago was meditation – it has been such a game changer for me. It has helped me stay more grounded, less reactive and just overall more present and happy!”
7. Exercise Regularly
One thing to keep in mind: Always cleanse your skin after a workout. Sweating is your skin’s natural way of detoxing but without a proper wash, any toxins that have been released can seep back into your pores. Allow yourself extra time post-workout to rinse sweat and debris from your skin so it can experience the full benefit of your workout.
8. Try A Digital Detox
Betina advises: “Stop scrolling on your phone or be on your computer at least 1 hour before bed. In fact, if you can, try to avoid all screens once the sun goes down! Ok, let’s be real, that’s almost impossible, so I suggest wearing blue light blockers. This will not only help you from damaging your eyes from the light of the screens, but once the sun goes down, your body will want to produce melatonin, but won’t if you are being exposed to that blue light! Get the most out of your sleep by blocking that light or staying away from those screens.”
9. Get 8 Hours Of Sleep
The more sleep you get, the healthier you are.
Experts also stress the importance of sleep quality. Michael Breus, Ph.D. and board-certified sleep specialist suggests keeping a consistent sleep-wake schedule to enhance your quality of sleep. He tells MindBodyGreen: “Each morning when you wake up at the same time, you get sunlight through your eyes, which helps reset your circadian rhythm. This reset impacts every organ system and every disease state. In addition, your brain then knows when to fall asleep and when to wake up, and this allows your sleep cycle to become more efficient, and increase deep sleep.”
10. Use Natural Skin Care
At Eminence Organics, we keep your skin’s health top of mind. Our natural skin care is infused with fresh fruit pulps, plants and exotic spices that are sourced from organic and Biodynamic® farms worldwide. Choosing organic ingredients ensures that our products are rich in essential vitamins and nutrients and free of harmful chemicals like added parabens, petrolatum, mineral oils, propylene glycol and sodium lauryl sulfate. Looking for even more tips for healthy skin? Watch the In The Mix video below where Natalie shares product suggestions for healthy, perfect skin.
How do you keep your skin healthy? Share your comments with us below and join the conversation on social media.
This post was originally published in January 2019 and has been updated for accuracy and comprehensiveness.