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You are what you eat. Every cell in your body is composed of the macronutrients, vitamins and minerals that make up our daily meals. So, it makes perfect sense that what you eat can affect your skin health. Your skin is your body’s largest organ so feeding it well will support overall wellness. If you feel like you have lost your ‘glow’ or wish to maintain healthy skin, read on for some top food and lifestyle tips.


Reduce sugar consumption. Sugar can take a toll on skin. Added sugars can promote early wrinkling, because they lead to the production of chemical call advanced glycation end products. Choose whole foods more often than processed sugary choices.


Drink up. When you are dehydrated or behind on fluids, your skin will show it. Think dry, flaky and peeling. Good hydration keeps skin elastic and glowing. Make drinking water part of your everyday health and nutrition routine. Remember, foods also contain water. Choosing water rich foods will help keep your skin hydrated and have added antioxidant benefits. Some good examples are: cucumber, tomato, spinach, broccoli, watermelon, apples, citrus fruits and berries.


Support a healthy gut microbiome. There are numerous studies that link inflammatory skin conditions to an imbalanced gut microbiome. A high plant fibre diet is beneficial for gut bacteria. Consider Meatless Mondays, or including more vegetarian meals into your weekly menu. There is great interest around how probiotics (which support health by increasing bacterial diversity) could be used in the prevention and treatment of common skin conditions. Pickles, kimchi and sauerkraut are great sources of probiotics.


There is evidence that certain nutrients and foods are specifically supportive of the skin. For example, vitamin C found in red, orange and yellow fruits and vegetables help support collagen formation. Zinc, a mineral found in beans and wholegrains, helps to control acne too. Omega 3s help keeps skin moisturized. We can find omega 3s in oily fish like salmon and tuna. Flavonoids from cocoa boost circulation.


Stress can also play a huge role in imperfect skin, independent of diet. Make time for relaxation and sleep. In our fast moving pace of life, it is something we can often forget to do. Other lifestyle tips include being active, not smoking and wearing appropriate sun protection.


You are what you eat has never been more true. So, start today. Get proactive in helping to prevent wrinkles and get your healthy glow by eating a balanced diet.