Once Autumn begins – and it is just around the corner – most people find their skin begins to feel dryer. They apply more moisturiser and try to squeeze in more water, but really, not a lot seems to help and in the end, Spring arrives and the cycle continues.
Except –
Your skin never returns to how it was. Every year it copes and you make it feel ok, but every year, the dry feeling is a little tighter and you need more product and then more product still. Hydrating facials only help for a couple of weeks and, over time, you start to see capillaries on your cheeks and an increasing number of fine lines and wrinkles all over, including on your throat and décolletage.
Your skin is ageing and you are helping it do this faster than it should naturally by not giving it the nutrients it needs, both internally and topically.
What To Do?
Topically giving your skin nutrients is the traditional way, with nutritious serums to repair and hydrate cells followed by emollient moisturisers that trap in the water you need to retain.
Traditional ways are still the way to go, but to make it more efficient, science now knows that having good internal nutrition means those ingredients can do their thing much more easily.
What Food Helps My Skin?
Good healthy oils and fats are what you need to incorporate into your daily life. Fats, you say? Yes!!! Good healthy fats will decrease the inflammation in your body, regulate many bodily functions and significantly improve the water-retaining ability of your skin. All the foods listed below will also give your body and skin many other essential vitamins, minerals, fibre and proteins to help you be healthy.
Foods to include on a daily basis are:
- Avocado – yum!!
- Cheese – also lots of B12, calcium and protein
Olive Oil – the king of all the oils for your health, though Coconut Oil is super too and better to cook with- Dark Chocolate – also contains more antioxidants than blueberries!!
- Chia Seeds – surprise seed full of Omega 3’s!
- Whole Eggs – the yolk is where the goodies are!
- Fatty Fish – salmon, sardines, trout and other deep sea fish
- Nuts – plant-based protein and easy to nibble on with some dried fruit
- Full Fat Yoghurt – or make your own Kefir
Olive Oil – the king of all the oils for your health, though Coconut Oil is super too and better to cook with
We’ve found some recipes that put some of these foods together to stimulate your appetite and make it easy to help your skin!
Recipes for Glowing Skin
OVEN-STEAMED SOY SALMON
Steaming the salmon locks in the moisture and infuses it with beautiful Asian flavour.
Ingredients:
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2 tablespoons soy sauce
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2 teaspoons sesame oil
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4 x 150g salmon fillets (skin on), pin-boned
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2 spring onions, cut into thin matchsticks
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2 long red chillies, seeds removed, cut into thin matchsticks
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4cm piece ginger, cut into thin matchsticks
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1 bunch baby bok choy, halved lengthways
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200g thin rice noodles (vermicelli)
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1 lime, juiced, plus extra wedges to serve
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1/2 teaspoon caster sugar
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2 teaspoons XO sauce (spicy Chinese sauce)
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1 garlic clove, crushed
Instructions:
- 2 cups of full fat coconut milk (use the milk that’s in the can, do not use the coconut water portion)
- ½ cup of chia seeds
- ½ cup of certified organic cacao powder
- 1 teaspoon of vanilla extract
- ½ teaspoon of ground cinnamon
- 9 whole dates (dried and pitted)
- 3 1/2 tsp Miessence BerryRadical Superfood (optional)
- Optional toppings: fresh raspberries, sliced almonds, bananas, strawberries, shaved dark chocolate, full fat plain yoghurt
Instructions:
- In a large bowl, add coconut milk and chia seeds. Whisk until combined.
- Next add the cacao powder, vanilla extract, ground cinnamon, and whole dates. Mix until slightly combined.
- Cover bowl securely and place in the refrigerator for at least 4 hours. (it is better if you let it sit overnight)
- Remove pudding from refrigerator and spoon into blender. Puree until smooth.
- Top with fresh fruit, almonds, or shaved dark chocolate.
Recipe adapted from Joyful Healthy Eats.
Salad
- 450gm broccoli florets, thinly sliced and then roughly chopped
- ½ cup raw sunflower seeds or slivered almonds
- ½ cup finely chopped red onion
- ½ cup grated sharp cheddar cheese (optional)
- ⅓ cup dried cranberries or dried tart cherries, chopped
Honey mustard dressing
- ⅓ cup extra-virgin olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon Dijon mustard
- 1 tablespoon honey
- 1 medium clove garlic, pressed or minced
- ¼ teaspoon fine sea salt
- Toast the sunflower seeds: Pour the sunflower seeds into a medium skillet over medium heat. Cook, stirring frequently (careful, they’ll burn!), until the seeds are turning golden on the sides, about 5 minutes. Pour the toasted seeds into a large serving bowl.
- Add the chopped broccoli, onion, cheese and cranberries to the serving bowl. Set aside.
- In a 1-cup liquid measuring cup or small bowl, combine all of the dressing ingredients (olive oil, vinegar, mustard, honey, garlic and salt). Whisk until the mixture is well blended.
- Pour the dressing over the salad and stir until all of the broccoli is lightly coated in dressing. I highly recommend letting the salad marinate for at least 20 minutes, or even overnight in the refrigerator.
- Divide the salad into individual bowls and serve. Leftovers will keep well for 3 to 4 days in the fridge, covered.
Don’t forget you need to keep up your water intake to see all the benefits of a healthy diet on your skin! Two litres per day will flush out toxins and begin the journey to more hydrated, glowing skin. You cannot effect change in skin that is dehydrated, so drink up!
Still not sure?
If you need more help or would like personalised advice on what skincare products are best for you, book now for your consultation with a skin care advisor:
Book Your In-Clinic Consultation.
Or fill in the Online Skin Consultation and Gaye, our registered nurse, will happily help you to choose the right treatments and products for your skin type or concern.
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