Your skin is a complex organ and needs extra support as we come out of winter and into warmer weather. Skin conditions such as acne, eczema, psoriasis, allergic hives or rashes can leave us feeling uncomfortable and self-conscious.
The skin plays an important role as an interface between our external and internal environments, serving as a protective coat against injury, infection, and UV radiation. It is a primary sensory organ with a strong link to our nervous system, so we can enjoy the warm feeling of a hug or know when we are in physical pain. On a spiritual level, this is also the way we connect with the world around us and how we feel about our skin affects our self-image and the way we express ourselves. With such a broad range of functions it’s important to support our skin, not only externally, but internally to promote healthy functioning, prevent irritation, and reduce the signs of aging.
“Carrying a reusable water bottle with you and setting reminders on your phone is a great way to stay on track and reach your hydration goals.”
Since our skin is such a multi-tasker, and we all have our own unique set of circumstances, there is no one perfect solution to solve all of our skin woes. There are however practices we can put in place to support healthy skin all year long using nutrition, botanicals, and hydrotherapy.
Drink Water
Water encourages glowing skin in more ways than one. Our kidneys and liver depend on water to remove toxins from our body, and even mild dehydration can result in constipation. When we support healthy bowel movements and optimal functioning of our kidneys and liver, our body is under less stress, we are removing toxins efficiently, and our mood is improved—all of which promote healthy skin. Remember, skin is one of our organs of detoxification and if other avenues aren’t functioning well, our skin is affected. If you’re having trouble getting enough water throughout the day, broth-based soup; herbal teas; cucumbers; lettuce; celery; and watermelon contribute to your daily fluid intake. Carrying a reusable water bottle with you and setting reminders on your phone is a great way to stay on track and reach your hydration goals.
Eat Well
Starting with a whole-food diet to provide all the nutrients our skin needs to function properly is a must. Some nutrient-dense foods and supplements to consider include:
Fermented Foods: Disruptions to the gut microbiota can manifest in the skin through the gut-skin axis, so fermented foods such as sauerkraut, kimchi, kombucha, yogurt and kefir are essential. Probiotics are a great way to ensure we are supporting our gut so we can absorb nutrients efficiently, and keep our bacteria happy.
Healthy Fats: Omega-3s help support the fatty layer that makes up the cells in the skin, and help reduce inflammation. Fish, flaxseed, or a balanced omega-3 supplement are common sources.
Antioxidants: Eat a wide variety of colourful fruits and vegetables to reduce oxidative stress. Berries are a wonderful source of bioflavonoids; they are anti-inflammatory and can help reduce redness and skin irritation.
Vitamins & minerals: Food high in B vitamins, potassium, and carotenoids including cooked carrots and leafy greens, as well as sources of vitamin C, E, and selenium are all crucial for healthy skin. Vegetable soups made from a bone broth base are a great option to pack with components to support collagen synthesis and provide antioxidants for protection against UV-induced damage.
Botanicals
Alteratives are plants that support the proper functioning of the body, thereby increasing overall vitality and wellness. They often work by promoting digestive function, or waste elimination through the kidneys, liver, lungs, and skin.4 These botanicals can be taken as teas to support hydration as an added bonus. Topical applications can also be used when appropriate.
Burdock Root: Supports digestion, kidney function, and nourishes the skin. It is especially useful for treating skin conditions that produce dry, scaly patches.
Nettle: Throughout Europe, this herb is used as a spring tonic to gently detoxify. Nettle tea is anti-inflammatory, and acts as a nutritive to support skin health.
Cleavers: A cleansing, anti-inflammatory herb that acts as a lymphatic system tonic. Cleavers can be taken internally as a tea, or applied topically to help with any dry skin conditions such as psoriasis or eczema.
Calendula: An anti-inflammatory herb that improves skin conditions involving inflammation from physical or infectious causes, and can be applied to external wounds or bruises to support healing. When applied topically, Calendula shows significant improvements in hydration and firmness of the skin.
