Posted by Erika Lee on Feb.01, 2010

©iStockphoto.com - coloroftime

Unhealthy skin doesn’t just look bad. Unhealthy skin doesn’t do its job. Your skin is the largest organ in your body, the core of the integumentary system, and your body’s first line of defense against infection.  Working in top form, skin regulates your body temperature and generates and stores Vitamin D, which is essential for bone health. You can’t cover up  poor bone density with cosmetics.

Natural skin care starts with proper body care. No amount of enriched lotion or body butter makes up for skin that, at the core, is unhealthy. Fortunately, four basic wellness habits can support naturally healthy skin.

Eat Skin-Supporting Vitamins

Vitamins C, E, A and B complex are some of the most important vitamins for naturally healthy skin (2). Topical application and internal consumption both work to support skin health naturally, though getting vitamins through fruits, vegetables and whole grains ensures that you’re getting the vitamins in the forms your body is best able to use.

Vitamins C and E support collagen production (2). Collagen is the framework for your skin and what keeps it firm and wrinkle-free. Citrus fruits, strawberries, papaya, brassica vegetables and kale all provide good sources of vitamin C. Your body will flush out any extra Vitamin C beyond what your body can use. For vitamin E, look to sunflower seeds, almonds greens, blueberries and papaya.

Vitamin A, found in so many topical skin products, helps keeps your skin from flaking (2). Good food sources of Vitamin A include raw carrots and leafy greens. Vitamin A is a fat-soluble vitamin, so to get the most from your dietary intake of vitamin A, eat a small amount of monounsaturated fat along with the food. A misting of olive oil on your greens or some ground flaxseed in your green smoothie will provide the fat necessary for your body to assimilate the vitamins

B-Complex vitamins include biotin, one of the building blocks of hair and skin cells. Vitamin B is usually associated with animal products, but plant sources include whole grains such as brown rice and wheat germ. Swiss chard is also good source of biotin.

Eat Adequate Amounts of Healthy Fats

Healthy fats are essential for many physical functions, including skin health. Natural oils create a protective layer on our skin that must be replenished. Omega-3 and Omega-6 fatty acids keep your skin’s natural oils going. Flax seed is particularly good for nourishing skin, and it helps with the fat-soluble vitamins, too.

Exercise

Exercise has myriad benefits for your whole body. As if you needed another reason to stick with an exercise routine, on top of keeping you lean and fit, exercise works several ways to keeping your skin clear, healthy and glowing.

Working up a good sweat during a cardio session can unclog pores (1) as sweat fights its way out and carries away surface gunk.

Better circulation from a healthy cardiovascular system and a heart-pumping workout lets the body clear out toxins on and in the skin more efficiently (1). Subsurface circulation carries wastes to the kidneys to be flushed from your system. Healthy cardiovascular circulation also brings more oxygen to the skin, which promotes collagen formation (1).

Exercise affects the levels of many hormones, including reducing levels of DHEA and DHT. These testosterone relatives can cause acne breakouts (1). Keeping their levels in check through regular cardio and resistance exercise can reduce breakouts.

Hydrate

While the science doesn’t bear out the conventional wisdom of drinking eight glasses of water a day to keep your complexion clear and bright (3), adequate water intake does help your skin by facilitating removal of toxins. If you’re already adequately hydrated, more water won’t fix dry skin issues (4). Your internal hydration doesn’t affect the surface layer of skin, but it does keep the dermis and subcutaneous layers moist and healthy. Plump, hydrated dermis supports a healthier outer layer.

Sources

(1) Bouchez, Colette. “Exercise your Skin and Your Body.” WebMD. Retrieved from http://www.webmd.com/skin-beauty/guide/exercise-your-body-your-skin

(2) Bouchez, Colette. “Nutrients for Healthy Skin Inside and Out.” WebMD. Retrieved from http://www.webmd.com/skin-problems-and-treatments/features/skin-nutrition

(3) Derrick, Julyne. About.com. Retrieved from http://beauty.about.com/od/skinflaws/f/water.htm

(4) Graves, Elizabeth. “True or False: Drinking Water Will Hydrate Dry Skin.” Real Simple Retrieved from http://www.realsimple.com/beauty-fashion/skincare/does-drinking-water-hydrate-skin-00000000023253/index.html

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Posted under Beauty, Natural Beauty.