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10 Tips For Healthy Skin

When it comes to health, mental and physical wellbeing are paramount. They exercise, eat clean, and keep stress at bay. But what are you doing for your skin? We asked our experts for advice. Read on for her top tips to keep your skin strong and healthy.

Woman drinking water

1. Drink water

Drinking water may not directly affect the moisture levels of your skin, but it does indirectly benefit your largest organ. Your body needs adequate hydration to perform key functions that support healthy skin. When hydrated, it can move along beneficial fluids more effectively and flush out unwanted toxins. This will help minimize inflammation and help support your skin's moisture barrier. Water is also important for the production of structural proteins like collagen and elastin, which keep your skin strong, plump, and elastic. While eight glasses of water a day may not be the magic bullet you are looking for, it will help you maintain a healthy, youthful looking complexion.

There are several ways to make sure your body is getting the moisture it needs. In addition to drinking water, you can include foods rich in water in your daily diet. Foods like cucumbers, tomatoes, watermelons, and strawberries are more than 90% water, so they are excellent sources of moisture. Another great choice: celery. Wellness expert Genieve Burley tells us: “Celery contains great nutrients! … Juicing celery removes the fibrous stem and concentrates all of the potent vitamins and minerals contained in celery. It's also an alkalizing, anti-inflammatory, and all-round wonder plant. "

Salad with berries

2. Load up antioxidants

It's no secret that antioxidants are skin care superstars. But what are they really doing? In short: antioxidants neutralize and protect the body from free radicals. Free radicals are unstable and highly reactive molecules that come from a variety of sources, including air pollutants, chemicals, UV rays, and cigarette smoke. These atoms are missing an electron and they are looking for other molecules to attach to in order to stabilize. If this continues to happen, it triggers oxidative stress, which plays a role in premature aging.

Antioxidants are naturally occurring vitamins and minerals that fight free radicals by donating an electron, reducing their reactivity and protecting the skin from damage. Your body naturally produces antioxidants, but you can also find them in everyday foods like berries and leafy greens, as well as surprising sources like coffee and popcorn. Here are some common antioxidants that are beneficial for your skin and the foods in which they are found:

  • Vitamin C: Most fruits and vegetables, especially berries, oranges, and peppers
  • Vitamin A: milk, butter and eggs
  • Vitamin E: nuts, seeds and leafy vegetables
  • Beta Carotene: Colorful fruits and vegetables like carrots, mangoes and spinach
  • Lycopene: Red and pink fruits and vegetables such as watermelon and tomatoes
  • Lutein: leafy vegetables, corn, papaya and oranges
  • Anthocyanins: Purple-colored foods like blueberries, pomegranates, and beets
  • Catechins: green tea, dark chocolate, berries

nuts

3. Include healthy fats

Other key components of healthy skin are essential fatty acids (EFAs) like omega-3 (linolenic acid) and omega-6 (linoleic acid). These healthy fats act as building blocks for healthy cell membranes and are an essential part of the skin's moisture barrier. A healthy lipid barrier not only helps the skin retain moisture and absorb useful vitamins and minerals, but it also keeps irritants away that can lead to dryness and inflammation.

Unlike antioxidants, EFAs cannot be synthesized by the body and must come from your diet or topical skin care routine. Here are some sources of these beneficial fats:

  • Omega-3: salmon, mackerel, sardines, flax seeds, chia seeds, walnuts, eggs
  • Omega-6: soybean oil, walnuts, sunflower seeds, almonds, cashew nuts

A non-essential fatty acid ("not essential" as your body can produce it on its own) is omega-9 (oleic acid). These highly occlusive oils are particularly beneficial for dry skin because they can lock in moisture and soften the skin. Omega-9 sources include extra virgin olive oil, rose hip oil, avocados, nuts, and sesame oil.

Woman in sun hat

4. Limit sun exposure

Sun exposure is one of the greatest threats to healthy skin. UV rays are the main cause of melanoma, identified by the Skin Cancer Foundation as the most common and dangerous form of skin cancer. The American Cancer Society predicts 96,480 new melanoma cases will be diagnosed in the US in 2019 alone. The approach to minimizing the risk of melanoma is to protect yourself from UV rays: look for shade, apply sun protection factor and wear protective clothing.

Sun exposure also contributes to premature aging. Boldijarre Koronczay, Eminence Organics President, says, "UVA rays destroy collagen, contribute to a lack of elasticity and tone, and cause thicker skin." Sun damage can cause skin to take on a leathery appearance, broken by the appearance of deep lines and wrinkles. Over time, age and liver spots also appear from sun damage that has accumulated over many years of exposure. In addition to incorporating your SPF skin into your routine, include high quality aftercare products to improve your chances of harm reduction.

donuts

5. Limit your sugar intake

Sugar is one of the worst culprits for skin aging. Do you remember free radicals? In a process called glycation, sugar binds to proteins to produce the same unstable molecules. Not only do free radicals destroy collagen and elastin (structural proteins that keep your skin strong and supple), they also prevent your body from producing more. Without these essential building blocks, your skin will lose its firmness and elasticity, and fine lines and wrinkles will set in.

If you don't understand how to eliminate sweets from your diet, swap naughty for natural ones. Nike trainer Betina Gozo suggests, "If you're a gummy devil like me, swap that craving for berries similar in size and sweetness to curb your cravings." If you're someone who loves chocolate, make a smoothie with cocoa or – my personal favorite – make "ice cream" with a frozen banana and add some dark chocolate chips! "

Woman meditates

6. Limit stress

From accelerating the aging process to increasing sensitivity to flare-ups, stress can unfortunately happen exactly where you don't want it: on your skin. One way stress affects your skin is by triggering the release of cortisol (aptly referred to as the "stress hormone"). High levels of cortisol accelerate the aging process by breaking down collagen and elastin. They also signal your skin to produce more oil, which contributes to the development of acne. During times of stress, your body also releases inflammatory chemicals such as interleukins as part of its fight or flight response. While inflammation is necessary to protect your health, it can make uncomfortable skin conditions worse.

Breathe deeper. Take the time to notice your breath. When the breath is shallow, it indicates that the body is contracting and tense.

A great way to limit stress is to take a break. Genieve suggests starting the day with grounding exercises like deep breathing and meditation: “Breathe deeper. Take the time to notice your breath. When the breath is shallow, it indicates that the body is contracting and tense. Take the time to notice your breath, lengthen the inhale and exhale, and watch your body relax. "Betina also promotes the benefits of meditative practice:" One of the newer things I picked up two years ago was meditation – it changed me so much. It helped me stay more grounded, less reactive, and overall more present and happy! "

Woman tying running shoe

7. Exercise regularly

Regular exercise can work wonders to maintain and improve the health of your skin. Sweaty exercise increases your heart rate and increases the blood flow necessary to supply oxygen and essential vitamins and nutrients to your cells. Exercising regularly can also counteract the aging process by lowering cortisol levels and activating the release of healing endorphins. Genieve says, “Moving your body is medicine. It enables detoxification by flushing all organs, increases breathing, lubricates joints and strengthens muscles. Breathing and moving can help balance hormones and move waste stagnant in the intestines. All of this leads to healthier and happier skin. "

One thing to keep in mind: Always clean your skin after exercising. Sweating is the natural way of detoxifying your skin. However, without a proper wash, any toxins released can return to your pores. Give yourself extra time after your workout to wash away sweat and dirt from your skin so you can get the most out of your workout.

Woman looking at phone in bed

8. Try a digital detox

One of the recent top spa and wellness trends is disconnecting your devices – especially before bed. Why? MindBodyGreen explains: "Turning off electronics and lights can help your body do what it needs to do in the evening: produce melatonin and relax to go to sleep." REM sleep is the optimal time for repair and regeneration Your skin: Melatonin counteracts environmental damage, human growth hormone accelerates cell regeneration and your body's stem cells multiply faster.

Betina advises, “Stop scrolling your phone or sit on your computer at least 1 hour before bed. In fact, if you can, try to avoid all the screens once the sun goes down! Ok let's be real, this is almost impossible so I suggest wearing blue light blockers. Not only will this help you damage your eyes from the light from the screens, but once the sun goes down your body will want to make melatonin, but not when exposed to that blue light! Get the most out of your sleep by blocking out the lights or staying away from these screens. "

Woman wakes up and stretches

9. Get 8 hours of sleep

Getting enough sleep is just as important as separating before bed. In fact, studies show that lack of sleep contributes to finer lines and wrinkles, uneven skin tone, and less elasticity. Genieve emphasizes: “Sleep more! So having less than 8 hours of sleep is last year … The more sleep you get, the healthier you are. All repair processes take place when your body is in deep sleep. During this time, hormones and neurotransmitters are produced that create optimal health, ward off disease, and work on epidermal tissues, muscles, and joints. "When you've got enough hours of sleep, you're giving your body enough time to perform the functions that keep your skin healthy.

The more sleep you get, the healthier you are.

Experts also emphasize the importance of sleep quality. Michael Breus, Ph.D. A board certified sleep specialist suggests following a consistent sleep-wake schedule to improve the quality of your sleep. He tells MindBodyGreen, “Every morning when you wake up at the same time, you get sunlight through your eyes, which helps you reset your daily rhythm. This reset affects every organ system and every disease state. It also tells your brain when to fall asleep and when to wake up. This can make your sleep cycle more efficient and increase deep sleep. "

Woman looking in the mirror

10. Use natural skin care products

One of the best things you can do for your skin is incorporating natural ingredients and products into your skin care regimen. Choosing a natural skin care product will ensure that you are not exposing your skin to harsh chemicals that can disrupt the moisture barrier and cause irritation and dryness. Additionally, natural, organic, and Biodynamic® ingredients contain vitamins, minerals, and antioxidant-rich ingredients that will improve the health of your skin over time. It has been found that biodynamic plants alone contain up to 13% more potassium, 20% more sodium, 34% more iron and 47% more vitamin C than conventionally grown ingredients.

At Eminence Organics, we care about the health of your skin. Our natural skin care products contain fresh fruit pulp, plants and exotic spices that come from organic and Biodynamic® farms around the world. Choosing organic ingredients ensures that our products are rich in essential vitamins and nutrients and do not contain harmful chemicals such as parabens, petrolatum, mineral oils, propylene glycol and sodium lauryl sulfate. Are you looking for more tips for healthy skin? Check out the In The Mix video below, where Natalie shares product suggestions for healthy, perfect skin.

(embed) https://www.youtube.com/watch?v=jQTgnJM0lZQ (/ embed)

How do you keep your skin healthy? Let us know your comments below and join the conversation on social media.

This post was originally published in January 2019 and has been updated for accuracy and completeness.