Feed your skin from within
Our In-House Nutritionist Clarissa Lenherr provides her top tips.
Keep up that Hydration
You have probably heard it a thousand times, but there’s good reason for it. Drinking water and staying hydrated contributes to everything from energy, mood, weight and also…skin health. And the cold winter weather paired with increased alcohol consumption, can be a hotbed for dry and dehydrated skin.
Dehydration can lead to reduced skin elasticity and dryness, as your skin is one of the last places to receive essential nutrients and water. This isn’t to say that drinking 5 litres of water as soon as you wake will get rid of your crow feet. Instead, ensure you are consuming around 1.5 to 2 litres of water per day to keep dehydration at bay and help support the alcohol build up from any socialising.
Spotlight Omega 3
Omega-3s are essential fatty acids that are renowned for their health benefits. When it comes to skin, omega-3s can help to improve hydration, reduce inflammation, manage the skin’s oil production and potentially minimise signs of ageing.Â
So how can we pack these into our diet? The best way to consume omega-3’s is through regular consumption of oily fish such as salmon, sardines, mackerel and anchovies. Not a fish eater? Flax seeds, chia seeds and walnuts are vegetarian sources of omega-3s. But be mindful that omega-3s from plant sources need to be converted in the body before they can be used, so they may not be as effective.
If neither of these options appeal, you can also consider an omega-3 fish oil or algae based supplement.
Watch your sugar intake
Excess sugar in the diet can lead to glycation, a reaction that occurs when sugar levels attach to proteins and produce free radicals known as AGEs. The more AGEs that build up, the more damage that occurs to the proteins surrounding them. Most vulnerable are the proteins that make up collagen and elastin, both of which are responsible for plump, healthy looking skin. Thanks to this series of reactions, high sugar diets have been linked to wrinkles and reduced skin firmness.
In addition, an overload of sugar in the diet can impact your insulin levels, which in turn can directly impact your sex hormones. Hormonal imbalance is one of the common causes of acne, blotchy skin and rashes.
So, do we have to skip out on the treats? Not exactly. Instead, opt for special occasions to consume desserts and heavily sweet options, and consider making your own lower sugar alternatives such as dark chocolate dried fruit or naturally sweetened hot cocoa.
Get your beauty sleep
There is sense behind the saying! When we sleep our skin regenerates and repairs, especially when we enter deep modes of restorative sleep. And unfortunately, the festive season can take its toll on our slumber patterns, both from lack of hours and the effect of that midnight espresso martini.
Can we catch up on sleep? The answer is yes, but we don’t want too many consecutive nights of poor sleep. When you can’t catch the hours of shut eye you need, try a few of these sleep hygiene practices to optimise the quality of the sleep you are getting:
- Stop using tech an hour before bed
- Avoid alcohol (especially sugary drinks) 2-3 hours before bed
- Drink a glass of water for every alcoholic drink to help your body remove it before bed time
- Consider supplementing with Magnesium Glycinate which can help with relaxation and sleep quality*
*Please always work with your doctor or nutritionist before taking supplements, especially if you are on any medications.