Top tips to improve the skin you’re in!
If there is one thing I have definitely noticed as I creep closer to 50, its that my skin sure isn't what it used to be when I was in my 20s and 30s! Whilst there are some things we can't change such as our genetics and hormonal changes as we age (such as the loss of estrogen during perimenopause and menopause), there is a lot we can do nutritionally to prevent skin aging, and improve our skin as we age (its never too late!)
Extrinsic factors that accelerate aging include:
UV radiation, especially UVA
smoking
air pollution, and
poor nutrition
In addition to reducing extrinsic factors that cause harm, there are a number of nutrients that are essential for skin health, and by optimising our intake of these nutrients we can improve our skin. These include:
Water
Water is a key component of our skin. As the body's largest organ, the skin contains over 64% water. Aim for at least 2 litres of water per day to keep it hydrated, and more if you sweat a lot.
Protein, specifically collagen
Collagen is the most abundant protein in our body and is the main structural component of connective tissue. We hit our peak for collagen at around 30 years of age, with an acceleration of collagen loss at menopause. Collagen is mostly made up of glycine, proline and hydroxyproline. There are 29 different types of collagen, but the most popular are Types I, II and III which you will find in your local health food store. Type I and III are most often found in supplements. Eighty percent of our skin's collagen is Type I. Research suggests that collagen blends that include di-peptides Hydroxyproline-proline and Hydroxyproline-Glycine achieve the best results, with benefits including skin hydration, skin elasticity, skin density and wrinkles seen in 60 days (de Miranda, Weimer & Rossi, 2021). Collagen supplements are available at health food stores, my absolute favourite for a quality marine collagen (which is the type most often used in research is from Gelpro.
Astaxanthin
This compound gives salmon and lobster their reddish colour. Oral supplementation of astaxanthin has demonstrated a significant improvement in skin moisture content and elasticity and improved appearance of wrinkles (Zhou et al, 2021). Including serves of salmon, prawns and lobster will boost your intake of astaxanthin.
Probiotics
Bacteria on our skin (the skin microbiome) change due to changes to skin pH levels. Skin pH levels can fluctuate due to personal hygiene practices, the clothes we wear, medication, how long we spend with others, ambient temperature and humidity, UV exposure and time spent in nature. Research on the skin microbiome is in its infancy, however, there is some early research indicating probiotics have a significant role to play in maintaining a healthy skin microbiome, with Lactobacillus plantarum strain HY7714 demonstrating benefit on markers for skin aging (Lee et al, 2015).
Essential Fatty Acids
The body cannot make essential fatty acids so we need to consume them consistently in food or supplements. There are two types of essential fatty acids that are key for skin health: Omega 3 and Omega 6. Omega 3 and 6 are polyunsaturated fatty acids which are absorbed by the digestive tract and sent to the skin where they perform several roles vital to the maintenance of healthy, youthful skin including forming a barrier to lock in hydration. Sources of omega 3 include fatty fish such as salmon and tuna, walnuts, chia seeds, hemp seeds, flax seeds, egg yolks. Omega 6 sources include chicken, almonds, brazil nuts and dairy.
For healthy skin at any age, it is important to avoid factors that speed up aging such as UVA exposure, smoking, alcohol and pollution, and consume a diet full of colour (especially orange, red and yellow foods for carotenoids), Type I and III collagen, probiotics, water, and astaxanthin.
For a personalised nutrition treatment plan and prescription to help you improve your skin, you can make an appointment with me here.