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8 Tips for Healthy Skin

Many people want to look younger and have better skin. Who doesn’t want to a more youthful and glowing appearance?! Did you know there are ways to improve the health of your skin naturally? No side effects or expensive cosmetic treatments necessary.

Your lifestyle choices play a big role in how your skin health and how quickly you “age”. The best way to age gracefully is to be PROACTIVE and for the prevention of saggy skin, wrinkles, fine lines and more. We can’t escape aging, but let’s enjoy vitality and look and FEEL our best as we do! skin health 2

Fun Facts about our Skin:

  • It is the largest organ of our body
  • It’s responsible for detoxification, circulation and lymphatic functioning
  • It regulates body temperature and acts as our body’s first line of defense against pathogens & toxins
  • The inner layer of the skin, called the Dermis, is about 70% WATER
  • The Dermis contains Collagen, fibers that give skin strength and elasticity
  • Skin accounts for approximately 15% of our body weight
  • Changes in your skin are signs and symptoms of an underlying health issue

Skin Aging Culprits

Skin damage and increases in the aging process is a result of STRESS and FREE RADICALS.

We all have stress, but extreme prolonged stress (of ANY kind) will decrease the ability of our skin to heal, remain healthy and function properly.

Free Radicals are oxygen molecules that are a result of oxidative stress and inflammation. Free radicals are produced by by bodily processes. However, there are factors that increase levels of free radicals, including:

  • Air Pollution
  • Inflammatory Foods
  • Smoking
  • Exposure to Sunlight and Sun Damage

Stressors that increase Skin Aging:

  • Air Pollution
  • Poor Diet with Inflammatory Foods
  • Nutrient Deprived Diet
  • Alcohol
  • Conventional Skin Products
  • Conventional Sunscreens
  • Lack of Sleep
  • Emotional and Mental Stress
  • Smoking
  • Sun Damage
  • Hormonal Imbalances
  • Poor Gut Health
  • Dehydration
  • Sedentary Lifestyle

The Standard Approach

We’ve been taught to use Over the Counter products (creams, lotions, serums etc.) that “promise” the prevention or reversal of wrinkles, fine lines and other skin woes. Many people even resort to medical cosmetic treatments to attain younger-looking skin. But too often, these treatments actually cause MORE skin damage AND there are many health risks associated.

Some common procedures and the risks:

  • Cosmetic Surgery (face lifts): nerve injury, infection, bleeding, excessive scarring
  • Botox Injections: swelling, headache, double vision, loss of facial nerve control, difficulty speaking, nausea, etc.
  • Filler Injections: swelling, itching, difficulty breathing, allergic reactions, nerve damage
  • Facial Chemical Peels (using AHA’s and which are essentially chemical BURNS): burning, irritation, blisters, discoloration
  • Laser Treatments: Permanent skin discoloration and scarring
  • Dermabrasion: Dermatitis, dryness, acne

Why all the Side Effects and Risks? Because when you inject anything anywhere, the lymphatic and immune system are on high alert. The chemical is absorbed into the body and will affect multiple areas of the body, not just the injection site. Furthermore, the body sees it is a foreign substance and the immune system responds naturally by causing acute inflammation, trying to “fight” the pathogens.

All of these procedures are complex, invasive and do not provide a one-time “fix” to your skin. The results only last from a few months to a year or two, then must be repeated with diminishing returns over time.

Natural & Holistic Cosmetics

The best way to fight skin damage is to PREVENT them in the first place! Our skin is a reflection of our inner state of health. Skin Health actually starts from the INSIDE OUT. Instead of just addressing what to put on our bodies externally, there are many ways to improve your skin internally.

skin health 1

Eat Young:

It’s time to clean up your diet. Research has shown how important nutrition is for our entire health but also for our skin condition. Food is truly medicine. As stated above, a poor diet that is full of processed foods and junk food doesn’t provide the body with nutrients needed for healthy skin. Feed your body with health nutrient dense food and your skin will show it!

Foods important for Skin Health:

  • Protein, specifically in the form of Collagen Peptides
  • Colorful Vegetables and Fruit
  • Nuts and Seeds
  • Wild Caught Fish
  • Pasture Raised Whole Eggs
  • Avocado
  • Whole Grains and Legumes

Specific Nutrients to Consume (all of these foods listed above contain these)

  • Fat Soluble Vitamins (Vitamin A, D, E, K)
  • Biotin
  • Antioxidants
  • Essential Fatty Acids


Exercise increases blood flow and circulation, sweat production and removal of toxins. It improves cardiovascular function and releases endorphins, both important to relieve stress. It also improves the function of glands and tissues that affect the skin (like the thyroid). Saunas also are a great option!

Manage Stress

Reducing your stress overall is an important factor in creating optimal health. Reduce the stress that you have control over and implement stress management techniques that help you feel your best. Ideas include deep breathing, being in nature, social connection, yoga, meditation, journaling, etc.

Love Your Gut

Your gut contains billions of bacteria called probiotics, making up “the microbiome”. Don’t worry, these bacteria actually are beneficial to our health! Research is finding how our gut health affects our digestion but also our mood, nervous system and even our skin! Poor skin or skin issues can be caused by a gut imbalance or lack of good bacteria. Consider gut healthy tactics, such as deep belly breathing, eating fermented foods and taking a quality probiotic supplement.

Use Clean Products

Be sure to use top quality and non toxic skin care and makeup products. Conventional products contain chemicals and toxins that disrupt that healthy gut bacteria (described above) and can cause hormonal imbalances. There are many great companies with clean product lines. Environmental Working Group (EWG) is a great online resource with recommendations.

Quit Smoking

Eliminating the exposure to environmental toxins and stopping smoking is an obvious way to help your skin. Smoking increases the number of wrinkles by 2-3 times and of course, poses a huge long list of health concerns!

Prioritize Sleep

It’s not called “beauty rest” for nothing! Aim to get 7-8 hours of quality sleep every night. This is when your body naturally heals and repairs, allowing for your skin to rejuvenate and rehydrate.

Consider Herbs and Supplements

Some foods and herbs have been used to help with skin appearance. Some include: coconut oil, shea butter, nettle and dandelion plants, collagen, Omega fish oil, Vitamin A, C and E.  Bilberry, sea buckthorn, ginkgo biloba, chamomile, horsetail, lavender and rosemary have all been shown to help improve skin health.



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