Our bodies are beautiful machines that are constantly working to remove what it doesn’t need. Sometimes it needs a little extra help. Symptoms such as fatigue, bloating, constipation can be a result of unhealthy eating habits. When it comes to getting clear skin, most people look for new products, go see a dermatologist, or try to emanate a friend's skincare routine, but another important component is what you eat. Sometimes all one needs to do is to make alterations to their diet in order to see changes in their skin and overall wellness. If you do not know where to start, here are 6 easy dietary changes to make for better skin and wellness.
1. Start your day with lemon water and not caffeine
Believe it or not, beautiful skin and overall health start in your belly. When you add in supplements that help to heal your gut, often bowel movement and skin issues will resolve themselves as well. Lemon helps to filter unwanted toxins in our body. The key is that you want to use the whole lemon (the skin included). The juice itself has got citric acid which helps to move our bowels and that’s important when we are detoxing because we want to get things out. The peel has got oils and fibre. Make sure to hydrate yourself and reach your daily water intake.
2. Ditch dairy
For some reason, many people have slowly become lactose intolerant which is a great concern and a call for change. Dairy products can increase inflammation in our body and our skin, resulting in breakouts for some people and that is why it is not your skin’s best friend. If you have acne issues or suspect you might be lactose intolerant you might want to substitute your milk with other plant-based milk like soy milk, almond milk, oat milk or coconut milk.
3. Increase your vitamin C intake
Vitamin C is important in strengthening your immune system, synthesizing collagen which is needed for skin to retain its integrity. It is a water-soluble vitamin that also aids your body to absorb iron. Foods high in this vitamin are strawberries (have more vitamin c than oranges), peppers and broccoli. This vitamin can in addition fight dandruff, decrease hair loss and improve hair volume. The best time to take vitamin C is on an empty stomach, which can be 30 minutes prior to eating or 2 hours after a meal.
4. Add more fibre into your diet
Soluble fibre is dissolvable in water. When it mixes with water it turns gel-like. It acts the same way in the digestive system. It moves things swiftly along (pun intended). Great sources of soluble fibre are chickpeas, avocados, oatmeal, flaxseeds, apples and whole wheat pasta just to mention a few.
Insoluble fibre cannot be dissolved in water. It is found in the skins of fruits, grains and nuts. As it goes through the digestive track it retains its original form. Insoluble fibre doesn’t get broken down by the body and absorbed into the bloodstream. It rather adds bulk to stool and moves through the colon faster. Great sources of insoluble fibre are Chia seeds, sweet potatoes, beetroot, walnuts, kale and artichokes just to mention a few.
Women need 25 grams of fibre daily and men need 30-38 grams daily. Fibre can flush toxins out of your body, which is important for a healthy gut, improving the health and appearance of your skin. Toxins and waste contribute to inflammation, which can cause acne and clogged pores. When you do not digest food effectively, your body has a hard time absorbing the nutrients from the food. This can lead to constipation, malnutrition and an unhealthy gut where there aren’t enough fibre to feed the good bacteria, which leads to a significant increase in the growth of bad bacteria.
5. Cut out refined sugars and eat more fresh fruits
Refined sugar, sweets, white bread and carbonated drinks, cause your insulin levels to quickly rise, which leads to what we call a burst of inflammation throughout the body. Inflammation produces enzymes that break down collagen and elastin, resulting in sagging skin and wrinkles.
6. Eat more healthy fats
Foods such as walnuts, avocados and olive oil are healthy fats that are anti-inflammatory to the skin and can moisturize your skin from the inside out. In addition, seafood such as tuna, salmon and sardines have omega-3 which regulates oil production and help keep your skin moist.
Begin your journey today to boost beauty and wellness.