With Spring officially here, many of us are looking forward to warmer days ahead and losing that dry, itchyskin that the cold Winter months left behind. Here are some tips for glowing skin this summer:
Increase Water Intake
Although it may seem like an obvious tip when it comes to skincare, often times people neglect to obtainadequate water intake because they “forget” or don’t feel thirsty or dehydrated as they would feel during the warm summer months. Drinking wateraids in digestion and helps the skin maintain moisture, while flushing out toxins from the body. Aim to drink 2L of water daily and remember to reduce caffeine intake since caffeine is a diuretic, which causes you to lose more water from your body.
Eat the Rainbow
Fruits and vegetables are high in fibre and full of anxtioxidantsthat fight harmful free radicals in our bodies. It is recommended that individuals consume 5-10 servings of a variety of fruits and vegetables daily. Eating more fruits and vegetables can aid in digestion and eliminate toxins from the body, allowing the skin to look healthy and radiant. A useful tip to remember is the more colourful the fruits and vegetables on your plate, the more nutrients you are getting. Try making half of your plate vegetables and fruits.
Include Healthy Fats
Many of us underestimate just how important Omega-3 fatty acids are for long-term health. Omega-3 fatty acids are healthy fats that the body cannot make for itself and consists of two types; EPA and DHA. Since our bodies cannot produce these essential fatty acids, the best way to get healthy fats is to eat foods that are rich in them such as; wild caught salmon, sardines and anchovies to name a few. Omega-3 fatty acids are known to support heart, brain, and eye health, while also playing an important role in skin health. Eating 2-3 servings of clean sourced fatty fish per week ensures that your body is getting adequate EPA and DHA. If you are not sure whether you are getting enough EPA and DHA in your diet, talk to your Naturopathic Doctor about a good quality, clean sourced Omega-3 supplement.
Sweat it out
We have all heard that exercising daily or even regularly is beneficial to our body. It is recommended that adults engage in 150 minutes of aerobic exercise per week. This not only supports the cardiovascular system, improves circulation and elevates mood, it also helps the body eliminate toxins through perspiration and keeps the skin looking healthy.
Take Appropriate Supplements
Skin conditions such as acne, eczema and psoriasis to name a few can be especially difficult to manage during the cold, Winter months. The pursuit of healthy, glowing skin then may be even more difficult to achieve during the warmer months without addressing and managing underlying skin conditions. As the liver is responsible for filtering toxins and blood, when the liver becomes sluggish or overburdened, toxins will build up in the blood and attempt to be eliminated through other organs of elimination such as the skin. This will ultimately present as an inflammatory skin condition. Therefore, supporting the liver with herbs and supplements can help the liver properly eliminate toxins from the body. Another way that toxins are eliminated from our body is through digestion and elimination. A good quality probiotic would be beneficial to support gut healthand ensure the proper balance of flora. Talk to your Naturopathic Doctor about what supplements are right for you.
- 1) American Academy of Dermatology. “What To Eat For Glowing Healthy Skin.” ScienceDaily.
- 2) DiNardo, J.C. and Downs, C.A., 2018. Dermatological and environmental toxicological impact of the sunscreen ingredient oxybenzone/benzophenone‐3. Journal of cosmetic dermatology, 17(1), pp.15-1
- 3) Canada’s Food Guide. (2019, January 14). Eat Vegetables and Fruits, Retrieved from https://food-guide.canada.ca/en/healthy-eating-recommendations/make-it-a-habit-to-eat-vegetables-fruit-whole-grains-and-protein-foods/eat-vegetables-and-fruits/
- 4) Canada’s Food Guide (2019, January 14). Physical Activity. Retrieved from https://food-guide.canada.ca/en/tips-for-healthy-eating/physical-activity/
- 5) Gilchrest. B.A., Blog, F.B., and Szabo, G.Effects of Aging and Sun Exposure on Melanocytes in Human Skin. JID. 1979;73:2.
Wait, there’s more…
Get Adequate Sleep
Good sleep is essential for the proper growth and repair of cells in our bodies. Although sleep requirements vary from person to person, it is recommended that adults obtain 7-9 hours of sleep per night. Failing to obtain adequate sleep can have profound effects on your skin, leaving your skin appearing dull and lacklustre.
Use Proper Sunscreen
The skin is the largest organ in the body and although it acts as a barrier, eliminating toxins and excess minerals from our bodies, it also absorbs everything including harmful UV rays! Which is why it is essential to protect our skin by applying a good sunscreen prior to sun exposure. Prolonged sun exposure can have damaging effects on our skin and cause premature aging, age spots, and cancer. Therefore, using a good sunscreen can go a long way in helping maintain skin health.