Our skin is the largest organ of the body. When our skin is in poor condition, it is usually caused by a deeper-rooted issue or imbalance within the body. Optimal hydration, a diverse gut flora, balanced hormones, healthy liver function, nutrient sufficiency, physical activity, and stress management are key when it comes to healthy vibrant skin. Consuming a variety of colorful nutrient-dense organic and seasonal foods, along with avoiding and eliminating inflammatory triggers will promote healthy, vibrant, youthful skin. Additionally, supplements are helpful to prevent deficiencies and provide additional support to maintain vibrant, glowing skin.
Here are 15 tips for Optimal Skin Health:
- Avoid inflammatory food triggers - Common inflammatory foods to limit are dairy, gluten, eggs, sugar, alcohol, hydrogenated oils, fatty or greasy foods, processed and prepackaged foods.
- Avoid inflammatory ingredient triggers - Avoid foods that contain pesticides, food preservatives, additives, flavorings, yeast extracts, artificial sugars, and artificial colorings.
- Stay hydrated - Consume ½ your body weight in ounces of water per day. Choose room temperature water to support body and organ function.
- Vitamin C - Start your day with 20 ounces of warm lemon water – lemon is cleansing to the organs and provides Vitamin C for better skin health.
- Have antioxidants in your diet - Consume 8-14 ounces of organic celery juice on an empty stomach in the morning. Celery juice is amazing for liver and gut support (which is key for skin health) and contains compounds that have powerful antioxidant properties.
- Eat colorful foods - Incorporate a wide variety of colorful organic fruits, vegetables, roots, herbs, and spices into your diet to maintain optimal skin nutrient levels. Some examples are cucumber, asparagus, radish, cruciferous veggies, dark leafy greens, grapefruit, berries, pomegranates, pears, apples, pumpkin, squashes, beets, carrots, sweet potatoes, turmeric, basil, cilantro, parsley. Consume fruit on an empty stomach away from other foods.
- Fiber - Gradually increase fiber intake to 35g per day for optimal elimination. Fiber is a prebiotic fuel for probiotics, which is essential for gut health and skin health.
- Fats - Eat healthy fats in moderation. Healthier fats include avocado, olive, wild-caught seafood, sprouted nuts and seeds, and coconut.
- Protein - Choose high quality protein sources, and don’t overconsume. Wild-caught seafood, pasture-raised meats, bone broth, organic tofu and miso, soaked and sprouted beans, lentils, mung bean, sprouts, and organic hemp hearts are all examples of quality protein sources.
- Grains - Consume organic sprouted ancient grains to boost absorption of folate, iron, vitamin C, zinc, and magnesium for optimal skin and digestive health. These include quinoa, buckwheat, millet, amaranth, gluten-free oats, and white rice.
- Probiotics - Consume probiotic-rich fermented foods with each meal. These include organic sauerkraut, kimchi, and pickled veggies.
- Stress - Practice daily meditations, stress management, and breathing techniques to improve skin health.
- Detox - Sweat daily! Supporting natural detoxification and elimination through the pours will improve skin appearance and skin health.
- Movement - Daily movement is key. Mild to moderate exercise has great benefits to improve skin health. A stagnant body leads to a stagnant lymphatic system, which can contribute to skin issues.
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Cosmetics - Be aware of your cosmetics, face wash, and lotions. What you apply to your skin gets absorbed into your bloodstream and can be filled with toxic ingredients. Choose non-toxic, organic, plant-based options for optimal health. See EWG’s Skin Deep Database to see if the products you use are clean options.
Supplements for Glowing Skin:
- Liposomal D3/K2 – Vitamin D and K2 deficiency can be a root cause for many imbalances within the body. Maintain optimal levels to maintain optimal skin health and balance.
- Liposomal Vitamin C – Powerful antioxidant to protect the skin and maintain skin radiance.
- Super EPA – Omega 3 Fish Oil helps reduce inflammation and balances skin hydration.
- Zinc – Protects the skin from UV damage and acts as an antioxidant.
- Collagen – Essential to prevent wrinkles and aging. The building block to all cells in the body.
- Basic Nutrients 2/Day – Provides a complex of healthy skin Vitamins A, B, D, and E.
- FloraMend Prime Probiotic – Support a healthy microbiome, which reflects and contributes to skin health.
- Biotin – a B vitamin that strengthens and supports healthy skin, hair, and nails.
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HydrOxygen – Boost skin health and vibrancy with pure oxygenation and antioxidants. Promotes healing of the skin, reduces acne, and improves damaged skin and scaring.
Natural Ways to Heal, Nourish, and Revitalize the Skin
There are many natural plant-based approaches to further heal and nourish the skin. Whether you choose to consume, apply, or make your own nourishing skin mask - these plants have powerful skin boosting effects. Consider adding these to your daily skincare and dietary routine.
- Raw unfiltered honey
- Camomile oil and tea water
- Turmeric
- Lavender and frankincense oil
- Aloe vera
- Nettles and rose hips
- Calendula
- Spirulina
- Basil
- Oat straw herb
DIY Face Mask
This recipe uses spirulina and honey. You can add or substitute any items in the above plant-based items list or add your favorite essential oils.
Ingredients:
- 1 tbs Spirulina. This is a blue-green algae super food and contains copper, iron, manganese, magnesium, sodium, potassium, zinc, phosphorus, calcium, selenium, riboflavin, thiamin, niacin, pantothenic acid, K, E, folate, B6, C, and A.
- 1 tbs Honey. Honey is a natural antibacterial and contains ascorbic acid, pantothenic acid, niacin and riboflavin; along with minerals such as calcium, copper, iron, magnesium, manganese, phosphorus, potassium and zinc.
Instructions:
Simply mix 1 tbsp organic spirulina and 1 tbsp raw unfiltered honey and into a paste. Then apply evenly onto clean skin for 20-30 minutes, 2-3 times per week.
Benefits:
Face masks with natural, plant-based ingredients are easy to make and use. They also have several benefits including to improve or cure acne, remove dead skin, deeply moisturize and nourish skin, reduce inflammation and eczema, detoxify and clean!
