13 Lifestyle Changes to Make to Achieve Glowing, Flawless Skin
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Westend61/Getty Images"There are several things that contribute to the connection between diet and clear skin," says Serena Poon, CN, CHC, CHN, chef, nutritionist, Reiki master, and founder of the method of Culinary Alchemy. "The first is the gut microbiome. Your digestive system is a major regulator of the gut-skin axis. If your gut microbiome is balanced, it places your skin into a state of homeostasis, which helps your skin do its job of providing protection, temperature regulation, and water retention. If your gut microbiome is out of balance, it may lead to skin conditions like acne, psoriasis, and atopic dermatitis."
Poon says the best way to balance the gut microbiome is through dietary choices. Foods rich in probiotics (like kimchi, yogurt, and sauerkraut) and prebiotics (like garlic, asparagus, and apples) can help support a healthy microbiome.
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Ryan Benyi Photography/Getty Images"Omega-3 fatty acids hydrate your cells from the inside out and play a protective role in the barrier and integrity of the skin," Nikkel says. "These fatty acids also provide strength in the dermal and epidermal layers of the skin by modulating the inflammatory response. If you are deficient in essential fatty acids, you can lose moisture in your skin, which may lead to rashes, dry skin, and itchiness." Foods rich in omega-3s include salmon, tuna, and walnuts.
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arx0nt/Getty Images"Foods high in antioxidants have shown to have skin-protecting effects (sun exposure, aging, environmental factors)," adds Ansari. Antioxidants can be found in many fruits and vegetables like berries, leafy greens, and beans.
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Eva Blanco/EyeEm/Getty ImagesStaying hydrated is so important. "Skin cells are made up of mostly water, and if they are dehydrated, you will see it in your skin as dryness, flakiness, and dullness," Poon says. "Dry skin is also more prone to breakouts." Poon suggests drinking 100 ounces of water each day and adding hydrating foods like celery, cucumber, and watermelon to your diet.
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Nadine Greeff/StocksyAim to get those daily servings of produce. It's good for your whole body. "A diet rich in a variety of organic vegetables and fruits will support your overall health, including gut and skin health," Poon says. "Vegetables and fruits are rich in the necessary vitamins, minerals, and antioxidants that support skin health."
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Emily Suzanne Mcdonald/Getty Images"Vitamin C is vital to skin health in a number of ways. It acts as an antioxidant and helps protect against UV damage, it is important for wound healing, and it is necessary for collagen production, which is crucial for maintaining skin elasticity. Oranges, lemons, broccoli, and strawberries are all high in vitamin C," Poon explains.
In addition to foods, you can also consume probiotics and prebiotics in supplement form. "I often recommend that my clients take both a high-quality probiotic and prebiotic supplement that offer a variety of bacteria strains," Poon says. "Probiotics are absolutely crucial for maintaining a healthy gut microbiome, which plays a role in not only skin health but also immunity and mental health. Prebiotics are necessary to fuel probiotic growth."
"Collagen production decreases as we age, and it can also be affected by a diet high in sugar and processed carbohydrates," Nikkel says. "The amino acids proline, glycine, and hydroxyproline are the main protein components of collagen, supporting your skin and connective tissue."
"If you can't get enough vitamin C in your diet, you could take a high-quality, liposomal vitamin C supplement," Poon says. "Research has also demonstrated efficacy in topical vitamin C treatments for the skin."
"Certain nutrients such as omega-3 fatty acids, protein, vitamin D, copper, and vitamin B12 support cell regeneration and the production of collagen and elastin to promote healthy skin," Nikkel says.
"Applying vitamin E directly to the skin has been shown to aid in UV protection, decreasing inflammation, wrinkle prevention, and wound healing," Poon says.
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Adam Kuylenstierna/EyeEm/Getty Images"Beauty sleep is a real thing! Not getting enough sleep has been shown to cause a multitude of skin issues such as dark circles, pale skin, and wrinkles," Poon says.
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Masego Morulane/Getty ImagesEven more motivation to get that workout in. "Exercise is really important for skin health for a number of reasons," Poon says. "Exercise boosts blood flow to the face, which helps give it a boost of vitamins and oxygen. Exercise has been shown to not only clear skin but also reverse the signs of aging. Also, sweat can help clear your skin, as it cleanses out your pores and also has antibacterial properties. (Make sure you wash right after you sweat, though!)"
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mapodile/Getty ImagesStress can really take a toll on your body, and that includes your skin. "Taking time to breathe deeply, whether through meditation, yoga, or simple breathing exercises, not only oxygenates your body and mind, but it will also help to relieve stress and anxiety, which can affect your skin negatively," Poon explains.
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Taylor Kampa/StocksyLimit your intake of added sugars. "High-glycemic foods like sugar, white bread, and white rice have also been shown to be linked to acne. Sugar is also an inflammatory food," Poon says.
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Nadine Greeff/Stocksy"Sugar and processed carbohydrates not only contribute to aggressive spikes in blood sugar and ultimately fat storage but can also lead to aging and dull skin," Nikkel adds.
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Cavan Images/Getty ImagesNot everyone has to quit dairy, but it might be helpful if you have an intolerance. "Dairy isn't necessarily bad for you or your skin, but some people have a hard time digesting it," Nikkel explains. "This can manifest as bloating and gas or through the skin in the form of acne."
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Brett Stevens/Getty Images"Foods that are fried, high in processed sugar, or have processed ingredients can disturb the balance of the gut microbiome and may cause inflammation, which can show up in your skin as redness or puffiness," Poon says.
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Claudia Totir/Getty Images"If you are allergic to a food, it might show up on your skin as inflammation, rash, or hives," Poon says. "The best thing to do here is to pay attention to your own food allergies. I recommend journaling your body’s response to the most common triggers, including dairy, eggs, tree nuts, peanuts, wheat, soy, and shellfish."
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Marti Sans/StocksyHate to be the bearer of bad news, but you might want to limit your coffee and wine consumption. "In high doses, caffeinated beverages like coffee, tea and soda, and alcohol have a dehydrating effect, which will cause your skin to be dry and dull," Poon explains. "More than low-to-moderate consumption of alcohol is also considered inflammatory."
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This article was originally published at an earlier date and has since been updated.