EXPERT REVEALS 7 WAYS TO KEEP YOUR SKIN HEALTHY
What you eat can be the secret to glowing, resilient skin, says award-winning skin and dermal therapist Isabella Loneragan.
“No matter the volume of skincare products you use or expensive beauty treatments you regularly undergo, your skin reflects your overall health.," she said.
"Your diet directly impacts your skin from the inside out and so the nutrients you consume, in combination with a quality skincare regime, massively influence your skin’s ability to repair itself.
“Just as protein is pivotal to building muscle, certain nutrient-rich foods are essential to empowering your skin to combat signs of ageing and wearing off numerous adverse skin conditions such as eczema and acne, which are especially common in Australia and other developed countries.
“By feeding your body good nutrients, you’re further feeding your skin the ingredients it needs to thrive because you’re better activating its natural defences, as well as enhancing how your skin looks and feels,” she said.
According to the Australian Bureau of Statistics, less than five per cent of Australians meet the recommended daily intake of fruits and vegetables. Furthermore, more than half of all Australians exceed the World Health Organisation’s recommended daily intake of sugars.
“Of course, we all know that moderation is key when it comes to diet, and I think it’d be fair to suggest that most of us know which foods are generally good for us and which are bad. However, I believe the positive effects of good foods on skin are widely underestimated," she said.
Here are Isabella's top tips to keep your skin healthy and glowing.
1. Skin Hydration and Moisture
Foods rich in water content, like cucumbers and watermelon, help keep your skin hydrated from the inside out. Healthy fats from avocados and nuts also maintain the skin's natural oil barrier, which is crucial for moisture retention.
2. Anti-Ageing Effects
Antioxidant-rich foods such as berries, dark chocolate and green leafy vegetables fight free radicals that cause premature ageing. Vitamins C and E are particularly effective in reducing fine lines and wrinkles by supporting collagen production and protecting against sun damage. Never skip sunscreen, though.
3. Clearer Complexion
A diet low in processed sugars and high in whole foods can reduce the risk of acne and inflammation. Probiotics, found in yoghurt and fermented foods, also play a role in maintaining a balanced gut microbiome, which is linked to clearer skin.
4. Skin Healing and Repair
Protein is essential for the repair and growth of skin cells. Lean meats, eggs and legumes provide the amino acids necessary for skin regeneration. Zinc, found in seeds, nuts and meat, is another key nutrient that aids in wound healing and reduces inflammation.
5. Protection Against Environmental Damage
Foods rich in carotenoids, like carrots, tomatoes and sweet potatoes, can also help protect the skin from sun damage and improve its overall tone. Omega-3 fatty acids found in fish and flaxseeds have anti-inflammatory properties that can reduce the impact of UV exposure. But again, never skip the SPF in your daily skin routine.
6. Balanced Oil Production
A diet rich in healthy fats and low in refined sugars helps to balance oil production, reducing the likelihood of both dry skin and oily breakouts.
7. Bright and Even Skin Tone
Foods high in vitamin C such as citrus fruits are proven to contribute to a brighter and more even skin tone by reducing pigmentation and enhancing collagen production.
When it comes to combatting common skin conditions, Isabella's recommended foods to incorporate into your diet are:
Acne
Low-Glycemic Foods: A diet low in refined sugars and high-glycemic foods (like white bread and sugary snacks) can help reduce acne. High-glycemic foods increase insulin levels, which can lead to excess sebum production and clogged pores.
Omega-3 Fatty Acids: Found in fish, flaxseeds and walnuts, omega-3 fatty acids reduce inflammation, which is a key factor in developing acne.
Zinc-rich foods: Zinc helps regulate oil production and supports skin healing. Foods like pumpkin seeds, nuts and whole grains are good sources of zinc.
Eczema
Probiotics and Fermented Foods: Probiotics found in yoghurt, kefir and sauerkraut can improve gut health, which is linked to a reduction in eczema flare-ups. A healthy gut microbiome helps modulate the immune response, potentially reducing inflammation and irritation in the skin.
Anti-Inflammatory Foods: rich in antioxidants such as berries, green leafy vegetables, and fatty fish can reduce inflammation in the body, which may alleviate eczema symptoms.
Psoriasis
Omega-3 Fatty Acids have anti-inflammatory effects, which can help reduce the severity of psoriasis symptoms. Regular consumption of fish such as salmon, mackerel and sardines can help.
Antioxidant-Rich Foods: A diet high in fruits and vegetables can provide antioxidants that help neutralise free radicals, reducing oxidative stress that can trigger or worsen psoriasis.
Rosacea
Anti-Inflammatory Diet: Foods like leafy greens, berries, and fatty fish can help manage rosacea symptoms by reducing overall inflammation in the body.
Avoiding Triggers: Some foods trigger rosacea flare-ups, like spicy foods, alcohol and hot beverages.
Dry Skin
Healthy Fats: particularly omega-3 and omega-6 fatty acids help maintain the skin's lipid barrier, which is crucial for retaining moisture. Foods like avocados, nuts, seeds and olive oil are beneficial.
Hydrating Foods: such as cucumbers, watermelon and citrus fruits contribute to skin hydration and help to prevent dryness.
Hyperpigmentation
Vitamin C: foods like citrus fruits, strawberries and bell peppers support collagen production and help reduce the appearance of hyperpigmentation by inhibiting melanin production.
Beta-carotene: such as carrots and sweet potatoes can help improve skin tone and reduce dark spots by promoting cell turnover and protecting the skin from sun damage.
