Striving for that clear/dewy/glowy skin where you can walk out the door fresh faced and makeup free? Aaah, it’s a goal that *every* woman strives for.
As a Nutritionist for women (Mums in particular), the one piece of advice I give? It’s not *just* about what you eat, it’s also about what you think and feel.
I love to keep things simple in life. Including my skincare routine and my diet. In this article I’ll give you some simple tips to cover your Nutrition and Mindset to get you on the right track toward clear skin.
Eating real food will always remain the gold standard, we know that food is thy medicine, and the saying you are what you eat? Is quite accurate.
What we put into our body, gets broken down pulled apart, put back together again and transported to the various parts of our body that require it… including our skin! So, keep that little gem in your back pocket the next time you reach for that soft drink or your jumbo latte instead of a glass of water.
Foods that are high in antioxidants are going to help reduce the damage caused by free radicals by neutralising them and reducing inflammation, therefore promoting healthy skin.
The foods you’re looking for that are high in antioxidants are colourful fruits and vegetables, particularly purple, blue, red, orange and yellow hued foods. Some of these foods that I love to include into my diet are:
- Blueberries, Strawberries and raspberries. They are in my breakfast daily. Whether it be a smoothie bowl or just on top of my yoghurt and muesli.
- Asian greens – I have a mix of different types of Asian greens in the fridge each week and I add them to salad bowls, stir fry’s, and even pastas!
- Baby spinach – This is a staple in my house. I add to smoothies, throw-together- budda bowls and to pastas. I add them to wraps, sandwiches and homemade pizza. In fact, I will add spinach to almost every meal!
- Purple cabbage – I include this in all stir fry’s, and it is so delicious fermented and added to salads.
- PRO TIP: Fermented foods are an excellent addition to improve your gut health, which will have a HUGE impact on your skin
- Avocado – Gosh I love avocado… is there anything this humble fruit can’t do? Add this to smoothies, homemade ice cream, mousse, salads, pasta, breakfast… your options are quite literally endless. My favourite? With scrambled eggs and fetta on wholegrain toast sprinkled with dukkah! Aaahhh, my ultimate comfort food. (I add sautéed spinach to this for added nutrient density).
- Zucchini and Carrot – Zoodles! Or Zughetti, the easiest “non-pasta” pasta to make. The best part? If you don’t have a spiraliser, most supermarkets now have spiralised zucchini in their produce section! Just heat it up in a fry pan (I squeeze out the liquid once cooked) and add your favourite pasta sauce!
I’m just going to focus on Omega-3, the most important, not only because it forms part of the structure but because of it’s anti-inflammatory properties (remember what we talked about up above?). This wonderful little fat can promote plump looking skin and improve the quality, by reducing inflammation and providing the essential building blocks for healthy skin cells. So how do we get more of this in our diet? Foods that I love to include in my diet are:
- Avocado (yes! Antioxidant and healthy fat!)
- Extra Virgin Olive Oil
- Coconut Oil
- Nuts/seeds such as Almonds, Walnuts, Brazil Nuts, Sunflower Seeds etc.
- LSA (Linseed, Sunflower Seed & Almond) is a ground up combination of these nuts and seeds that you can buy from the supermarket. I add LSA mix to my breakfast every day, and to homemade meat balls, quinoa patties and bliss bliss/slices. LSA is an excellent source of health fats and fiber.
My best tip for healthy skin that is so simple to incorporate into your daily routine is a warm glass of lemon water every morning and a drizzle of apple cider vinegar to your greens. This helps to support your digestion and ensure that it is operating at its optimum, flushes out toxins in the body which as we know, prevents the formation of free radicals and can help to reduce inflammation.
Stress management can play a role in break outs and the constant battle of poor skin. High levels of cortisol in our body can play a role in the conversion of other hormones to androgens and can subsequently throw our hormonal balance out of whack.
As women, we know that hormonal balance is crucial to our overall wellbeing. When this is out of balance, we can see the physiological manifestations of this into poor skin, weight issues, perpetual sickness, emotional instability, mood swings, PMS and a range of other symptoms. It’s not fun.
Managing your stress and emotions is just as, if not, more important than what you put into your body.
Need help with calming your mind and managing your stress levels? You can sign up to my free 30 Days of Mindfulness Program to get you started.
Physical exercise helps to bring it all together. It helps to burn the energy needed to fuel these nutrients through your body so that they can do their job. It promotes the release of endorphins, which triggers a positive feeling in your body, supporting your stress management and helping to promote good quality sleep.
Healthy clear skin is absolutely the by product of what we put into our body, and what we think and our feel. By prioritising the three pillars of wellness Emotional Nutritional and Physical we can start to see a shift in our health and wellness, including healthy glowing skin.
If you need additional Nutritional Support feel free to visit my website for more information.
Bek is a Mum of two, a tertiary qualified Nutritionist and Wellness Coach helping Mum's prioritise themselves and achieve their wellness goals through holistic, evidence-based Nutritional advice and Wellness Coaching.
Being a Mum is hard work! Juggling all the things can leave us feeling overworked and undervalued making it difficult to find the time to invest in ourselves.
As your coach, Bek will gently guide you toward achieving your health and wellness goals. She encourages a balanced, wholefood diet that is not only tailored to your individual needs but is easy and sustainable for you and your family.