When most people think about skin health, they immediately think about skincare products.
And while what you apply externally can absolutely help, healthy skin is also deeply connected to what’s happening internally.
Hydration, nutrition, stress levels, sleep, movement and overall wellness habits all play a role in supporting healthy skin.
Your skin is often a reflection of how well your body is being nourished and supported from within.
Here are a few simple ways to support healthy skin naturally this summer.
1. Hydration!
During the summer months, hydration is even more important.
Sun exposure, heat, sweating, travel and increased activity can all increase the body’s need for fluids and minerals. To add to that, if you are a woman in perimenopause or menopause, as your estrogen declines, you are also losing hydration.
When hydration is low, skin is dull, dry, less vibrant, more prone to irritation and wrinkles and fine lines become more visible.
Simple tips:
- Drink water first thing in the morning to jump start your day
- Bring a reusable water bottle with you throughout the day
- Add electrolytes to your water
- Hydrate consistently throughout the day
2. Prioritize Protein & Collagen
Protein provides the building blocks the body uses to support skin, hair, nails and connective tissue.
As we age, natural collagen production gradually declines — especially during perimenopause and menopause — making daily nutrition even more important. Collagen contains amino acids that help support the body’s natural collagen structure and connective tissues.
Supporting adequate protein intake may help support:
- Skin elasticity
- Skin structure
- Healthy aging
- Recovery and repair
Aim to incorporate protein & collagen throughout the day.
Simple tips:
- Add collagen in your morning coffee/tea/electrolytes
- Eat a protein-rich breakfast (eggs, greek yogurt or protein smoothie)
- Eat a balanced lunch and dinner incorporating protein, veggies and healthy fats.
- Upgrade your snacks to protein-rich snacks such as nuts, edamame, cheese, yogurt, scoop of protein in your water.
3. Incorporate Antioxidant-Rich Foods
Antioxidants are compounds that help protect your cells — including your skin cells — from damage caused by something called oxidative stress. Oxidative stress comes from sun exposure, pollution, stress, poor sleep, alcohol, processed foods, smoking, aging and even intense exercise.
Antioxidants help combat this oxidative stress. So incorporating antioxidant rich foods throughout the day will help support your body. These include berries, leafy greens, colorful veggies, citrus foods, green tea, dark chocolate (70% or higher).
Simple tips:
- Add berries to smoothies or yogurt
- Eat a salad a day with colorful veggies
- Snack on fruit instead of processed snacks
- Eat a variety of fruits and veggies as they all have different nutrients
4. Incorporate Omega-3 Fatty Acids
Healthy fats play an important role in supporting skin hydration and the skin barrier. Omega-3 fatty acids may help support skin hydration, skin softness, healthy aging, overall inflammation, heart health and brain health.
Foods rich in omega-3s include:
- Salmon
- Sardines
- Chia seeds
- Walnuts
- Flax seeds
- Pasture-raised eggs
Many people notice their skin feels healthier and more hydrated when they consistently include healthy fats in their diet.
Simple tips:
- Upgrade what you are buying at the store to include more omega-3s, buy Grass-Fed Beef, Grass-fed dairy items, Pasture-raised eggs, Olive oil and Avocado Oil, Wild-caught fish.
- Supplement with Ultra Omega
- Add flax/chia seeds to your smoothies, yogurt, salads or eggs daily
5. Move Your Body
Movement is so important for not only physical health but circulation, stress management, recovery, overall wellness.
Improved circulation helps deliver oxygen and nutrients throughout the body, including the skin.
Walking, strength training, stretching, hiking or gentle movement can all support long-term wellness and healthy aging.
True skin health is built through small daily habits that support the body over time.
Hydration, nourishment, movement, healthy fats and recovery all work together to support healthy aging and overall wellness from the inside out.
Because often, the healthiest glow comes from supporting your body well ad consistently.
