Are we truly what we eat?
In many ways, there is accuracy in this statement. Our food and self-care are how we nurture every vital organ from skin and hair, heart and lungs to liver, kidneys, and digestive organs. How we nourish our mind, body, and spirit as we elevate are crucial elements for our health and wellness.
When you eat, exercise, meditate, and self-care do you also consider the skin consequences?
The skin is the largest organ in the body and has far more responsibility than what we often give it credit for. Unfortunately, skin also receives far less care and attention than it probably should. What we put in our body and how we treat our body are equally as important as the products we use for daily skincare.
Let’s consider how exercising and eating right are essential for achieving our healthy skin dreams.
Exercising for Healthy Skin
You’re probably wondering how exercising can help you maintain youthful and glowing skin. Exercise is a vital part of a healthy lifestyle for everyone.
There are concerns that exercising will worsening skin issues such as acne from excessive sweating. But this is an unfortunate myth.
In fact, skin concerns should not be a restriction to a healthy exercise routine. Although you may need to adjust your skincare routine slightly to accommodate for the changes in your daily lifestyle, ask yourself if the positive benefits outweigh the few negative effects?
Improved Blood Flow
When you exercise, your blood pressure increases, improving the blood flow to your cells. This increased blood flow nourishes cells and helps remove the toxins and other impurities from your skin. Your cells are getting what they need in terms of increased blood flow and healthy circulation for improved vitality and cellular regeneration. Also, purifying all the waste and toxins that are bound to make your skin look dull, cloudy, and fatigued.
According to board-certified dermatologist Dr. Amy McClung who has published in several peer-review journals and presented research findings at national dermatology conferences,
“If you think about your bloodstream as a highway for your cell’s essential nutrients and waste removal, exercise increases the highway speed, which means that all the nutrients are getting where they need to be more quickly and waste or toxins are leaving the cells more quickly. So, your cells are getting more of what they need and being less affected by potentially damaging waste by-products and toxins. It’s a win-win for all of our cells, including those that make up our skin.”
Reduced Stress Improves Outcomes for Chronic Skin Conditions
Stress exacerbates skin conditions like acne, eczema, rosacea, and psoriasis. Stress triggers breakouts, inflammation, and allergic skin conditions. Exercise reduces stress hormones and stimulates the production of endorphins to foster relaxation.
Reverse the Signs of Aging
Research studies prove how moderate exercises keep us looking younger for longer and reverse our skin’s aging signs. However, extremely exhausting and overtaxing exercise routines can negatively affect our skin’s appearance and damage overall health. Talk to your healthcare provider or a trainer about exercises that are appropriate for you.
If you have acne-prone skin or skin prone to breakouts from excess oil, you may see a temporary flare-up when you start exercising routinely. These conditions will quickly improve.
Protect Skin When Exercising
A few steps you can take to protect your skin health as you integrate exercise into your daily routine include:
Dressing appropriately during exercise (wearing loose-fitting clothing or moisture-wicking clothes).
Rejuvenating your skin as you sleep with intensive overnight cream to calm your skin, reduce redness, provide antioxidant benefits, smooth, firm, improve resiliency, retexturize, hydrate, and moisturize.
Contacting a professional if you notice concerns
If you see that your skin is blistering or chafing, address these skin conditions right away. You may also want to consider taking steps to treat acne flare-ups or breakouts of chronic skin conditions with professional treatments at BB Aesthetic.
Nourishing Your Skin with Food
What you eat has a dramatic impact on your overall skin health. Selecting and crafting meals abundant with nutrient-dense foods can work wonders in helping you achieve a youthful and healthy appearance.
Conversely, foods high in sugar and fat or overly processed foods, while often delicious, can lead to acne, dull skin, dark circles, and dryness. It’s okay to enjoy the occasional treat. But focus on foods high in proteins, vitamins, and anti-inflammatory ingredients to help you achieve glowing, smooth, healthy skin.
A few examples of skin-loving foods to include in your diet are berries, foods rich in Omega-3, avocados, peppers, tomatoes, broccoli, almonds, and chocolate.
Berries work wonders when it comes to fighting the signs of aging. Berries are rich in vitamin C and antioxidants, which are both crucial to healthy and glowing skin. Including berries in your diet can help reduce the signs of fine lines and wrinkles.
Almonds offer powerful antioxidants for protection from free-radical exposure. Almonds are rich in vitamin E, which is important for reducing the visible signs of aging. As we age, the levels of vitamin E in our skin decline. So, it is crucial to ensure your diet consists of foods rich in vitamin E and other essential nutrients.
Fish like salmon contain omega-3 fatty acids (also found in flax and chia seeds and dark leafy greens). Omega-3s may help reduce the risk of skin cancer when consumed as part of a healthy diet. Omega-3s may protect against the sun’s harmful rays by reducing the skin’s sensitivity to the rays.
Omega-3s may help prevent or reduce the severity of acne when combined with other nutrients. Omega-3s may also moisturize skin to improve the skin barrier function, keep out irritants, and guard against red, dry, or itchy skin. Additionally, Omega-3s are excellent for reducing inflammation. High levels of vitamin E found in fish help promote skin strength and wound healing capabilities.
Studies suggest a diet high in the specific types of fats found in avocados can help improve the tone and elasticity of your skin. The compounds found in avocados can protect the skin from UV damage, which leads to wrinkles and other signs of aging.
Yellow and red bell peppers are high in beta carotene, a nutrient that your body converts to vitamin A, a vital skin antioxidant. Peppers are also rich in vitamin C, a crucial element for collagen production.
Studies show consuming dark chocolate (at least 70% cocoa or more) helps with skin hydration, reduces sensitivity to sunburn, improves blood flow to the skin, and reduces patchiness and scaling.
Check out these recipes below for ideas on incorporating these skin-loving ingredients into your diet.
Almond Butter Berry Smoothie
2 TBSP Almond Butter
6 oz. Blackberries
2 TSP Honey
½ cup Fat-Free Greek Yogurt
Combine all ingredients in a blender or similar device and blend well. Serve cold.
If desired, add ice to thicken.
Salmon with Mixed Berry Salsa
Heat oven to 400 degrees. Make salsa and put it in the refrigerator to chill. Place salmon on a baking sheet and brush lightly with olive oil. Season with salt and pepper if desired. Bake for 20-25 minutes until fish flakes easily—serve with salsa.
1 Cup each Raspberries, blueberries, blackberries, and strawberries (chopped)
¼ Cup chopped red onion
¼ Cup chopped cilantro
½ Cup chopped red and yellow bell pepper
3 TBSP sugar
1 TSP cider vinegar
¼ Cup honey
1 TSP lime juice
In a small bowl, combine sugar, vinegar, honey, and lime juice. Pour over berries and toss lightly. Add ½ -1 while diced jalapeño if desired.
Double Chocolate Mug Cake
2 TBSP all-purpose flour
2 TBSP Dutch-processed cocoa powder
2 TBSP granulated sugar
¼ TSP baking powder
3 TBSP unsweetened soy milk (can substitute almond or other unsweetened milk)
1 TBSP vegetable oil
¼ TSP pure vanilla extract
3/4 dark chocolate (70% cocoa)
In a large microwave-safe mug, combine the flour, cocoa powder, sugar, baking powder, and salt. Add the milk, oil, and vanilla. Mix until just combined. Be careful not to over-mix.
Press half of the chocolate into your cake batter. Add the other half of the chocolate to the top of the batter. Microwave on high for 2 minutes or until a toothpick inserted into the center comes out clean.
Dark Chocolate Pudding
¼ cup each full fat canned coconut milk and coconut butter
1/3 cup cocoa powder
1 tsp vanilla extract
½ tsp cinnamon
¼ tsp liquid stevia
3 ripe avocados, skinned and pitted
In a blender or food processor, process avocados until smooth. Add remaining ingredients until well blended. Let chill in the refrigerator for 10-20 minutes. Serve cold, topped with raw walnuts, almonds, and/or unsweetened coconut flakes.
Enjoying nutritious meals and prioritizing exercise can work wonders for achieving healthy, rejuvenated skin. Contact your BB Aesthetic team for recommendations to continue boosting your healthy skin at home. Our med spa care treatments can also help you maintain your appearance goals long-term. To learn more about our services and skincare products, contact us today for a consultation appointment.