As we enter the cold winter months I am thinking more about my skin. The seasonal shift has caused some signs of dryness and the emergence of new wrinkles on my face! Time to address this! The skin is our largest organ and really is the mirror of our health. Examining your skin reveals the impact of dietary choices and offers insights into our overall wellbeing. The nutrients derived from our food not only energize us but also serve as the fundamental building blocks for our cells.

 Take the following steps to preserve the health and radiance of your skin this winter:

1. Hydration rituals:
Smooth and plum skin is always hydrated. As we get older, because of pollution, hydration status, medication, and skin care choices, we get dehydrated skin. This is going to result in wrinkles, saggy skin, bumps, and discoloration. Luckily, a lot of it is reversible.

–   Start your day with a tall glass of water, ideally infused with sea salt for replenishing electrolytes and a splash of lemon juice for detoxifying effects.

–   Strive to consume 2-4 liters of water a day.

–   Increase water intake with hydrating foods such as green leafy vegetables, cucumbers, and fruits.  

–   Opt for oil-based skincare products as they are more hydrating than water-based creams.

2. Muscle Toning:
As a natural progression of aging, we lose muscle tone in the face over time. Exercising the facial muscles helps to keep skin smooth and firm. Regular engagement in facial yoga exercises daily to elevated cheekbones and support facial features is one of my most favorite non-invasive maintenance strategies for the face.

3. Circulatory Vitality:
If you are struggling with health issues or chronic stress, optimal blood flow to the skin may be compromised. Healthy skin requires good circulation, because it ensures the transportation of nutrients to the cells and the elimination of toxins. To avoid congestion in your skin, reduce inflammation and speed up healing, try massaging your face daily with your hands or with a gua sha stone.

4. Collagen Production:
Collagen is like scaffolding, it helps keep your skin firm. Elastin is stretchy and provides elasticity. The inevitable decline of collagen and elastin with age means we need to focus on dietary measures. Recognizing the limitations of topical skincare products, I focus on collagen-boosting foods such as bone broth, chicken, fish, lentils, and chickpeas. Adding a collagen supplement might also be beneficial.

5. Reducing sugar intake:
Sugar is a potent inflammatory agent and will show its effects on our skin health, contributing to dullness, dryness, acne, discoloration, and premature wrinkles. Through a process called glycation, sugar weakens the structure of our skin leading to loss of firmness and elasticity. One strategy to manage sugar intake is to focus on whole foods first, eating lots of vegetables, fruits, complex carbohydrates (such as sweet potatoes), and lean proteins. When you are full and feeling satisfied you automatically eat less sugary foods.  

6. Embrace healthy fats:
We need healthy fats to thrive, and the skin’s radiance is enhanced when nourished from within. A deliberate consumption of healthy fats from avocados, nuts, seeds, and fatty fish are ideal for skin health. These nutrient-rich foods not only moisturize the skin internally but also contain vitamins that protect the skin from free radicals and oxidative damage. Increasing foods that contain omega-3 fatty acids lead to less inflammation and therefore healthier skin. Avoid vegetable oils (sunflower oil, safflower oil, canola oil, rapeseed oil, palm oil) as much as possible as they are highly inflammatory.

7. Vitamin C infusion:
Beyond its detoxifying and immune-boosting attributes, the ritual of morning lemon water offers a vital dose of vitamin C, which is needed for collagen production. Indulging in winter citrus fruit can be a skin nourishing practice. Consider taking a vitamin C supplement as well for extra support.  

8. Beauty sleep:
It’s called beauty sleep for a reason. The regenerative powers that sleep offers to our whole bodies is also valid for our skin. A commitment to consistently getting quality sleep is luckily a little easier in the dark winter months. Enjoy your personalized wind down routine, including a digital detox before bedtime, and a quest for a restful night’s sleep for around 8 hours starting well before midnight.

I hope you will find these tips helpful and inspire a commitment to nurturing our skin from within. The selection of suitable skincare products will be a subject for future articles.