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Tips for Healthy Skin

Wrote by Stephanie Oswald Certified Health Coach (IIN, graduated 2014) and an Registered Holistic Nutritionist. 

We all want clear, hydrated, supple skin that ages gracefully. Here are some of my favorite tips for promoting healthy skin.

Diet:

  • Antioxidants help combat free radicals which damage the cells and contribute to premature aging of the skin.
  • oVitamin A (and Beta Carotene); Liver, asparagus, apricots, spinach, beet greens, kale, papaya, pumpkin, peaches, carrots and sweet potato.
  • oVitamin C; broccoli, brussels sprouts, berries, avocado, asparagus, cantaloupe, grapefruits, lemons, mango, papaya, oranges, pineapple and kale.
  • oVitamin E; Cold pressed oils (olive, avocado, flax), legumes, almonds, hazelnuts, spinach, dark leafy greens, sweet potato, sunflower seeds and whole grains.
  • oCoenzyme Q10; Organ meats, avocado, spinach, mackerel, salmon and sardines.
  • oSelenium; Brazil nuts, seafood, liver, garlic, asparagus, onions, kelp, leeks, brown rice and whole grains.
  • oZinc; Organ Meats, oysters, sardines, mushrooms, sunflower seeds, poultry and eggs.
  • Healthy fats help keep the skin supple and hydrated. Omega-3 fatty acids help play an integral role to the structure and appearance of skin. You can get Omega-3 in your diet from Fatty fish like salmon, sardines, mackerel, halibut. Other healthy fat sources include coconut oil, ghee, grass-fed butter, avocado, nuts and seeds, olive oil and avocado oil.
  • Collagen is an important protein for the structure and integrity of skin health. As we age our collagen production naturally declines, thus contributing to wrinkles and sagging skin. The best food source is organic bone broth.
  • Silica is an essential mineral important for the integrity of skin and the formation of collagen. Silica also holds 300 times its weight in water aiding in plump hydrated skin. You can get silica into your diet through oats, rice, onions, flax seeds, avocados and cucumbers.
  • Biotin is an important B vitamin for skin health. B vitamins are water soluble and need to be replenished every day. Be sure to include Biotin sources in your daily diet like egg yolk, salmon, cauliflower, almonds, mushrooms, sweet potato, spinach, liver and raspberries.
  • Inflammation can cause the skin to be red and itchy, contribute to acne breakouts and is an underlying issue for eczema and rosacea. To combat these skin ailments eat a diet rich in anti-inflammatory food like turmeric, ginger, tomatoes, leafy greens, walnuts, almonds, strawberries, cherries, blueberries and oranges.

Avoid:

Some of the things we expose ourselves to and consume can contribute to premature aging and an unhealthy skin. It is a good idea to limit your exposure to:

  • Alcohol
  • Tobacco
  • Sugar
  • Hydrogenated oils and trans fats
  • Fast food
  • Processed packaged foods

Hydration:Hydration is very important for supple, smooth skin. Our personal needs for water are dependent on our body weight, physical activity levels and lifestyle habits. A good place to start is by ensuring you get at least 2 liters of water each day, add 1 cup water for each caffeinated, sugary or alcoholic beverage consumed. If you smoke you will require much more water, if you are very active you will require more water or if it is a hot day and you are sweating your needs will increase as well. Adding some lemon to warm water in the morning will help with hydrating and cleansing the body after sleep.

If you have trouble getting your daily intake of water, try:

  • Buying yourself a bottle you really like and carrying it around with you everywhere.
  • Buy a high-quality filter so you have clean water that tastes great always available to you.
  • Try adding flavored chlorophyll, aloe or cranberry extract to your water to make it taste great.
  • Steep a container of water overnight with some mint, lime and cucumber for a refreshing way to hydrate.
  • Add in some fruit like strawberries, pineapple or citrus to give your water some flavor.
  • Drink caffeine free herbal teas.

Lifestyle:

  • Exercise gets our heart and lymphatic system pumping, aiding in toxin removal and giving your skin a nice dose of oxygenated blood. It also gets us sweating for toxin removal and boosts feel good hormones that help lower stress levels.
  • Avoid toxic chemicals by switching to clean hygiene and cleaning products.
  • Manage stress through nutrition, stress management techniques, meditation, etc.
  • Get proper high-quality sleep every night.

Gentle Daily Cleansing:

  • Drinks lots of pure filtered water daily.
  • Get some movement every day to pump your lymphatic system.
  • Sweat in a detox bath with Epsom salts or a sauna.
  • Drink low fruit fresh pressed vegetable juices especially those high in greens and beets.
  • Eat lots of vegetables, fruits, beans, lentils and whole grains rich in fiber.

Land Art Skin Health Supportive Supplements:

  • Chlorophyll which aids in Detoxification and provides a source of Antioxidants.
  • Vitamin C which is a pre-curser for collagen formation in the body.
  • Fish oil which provides hydration for supple skin.
  • Collag-n to provide collagen for plump smooth skin and to help prevent premature aging.
  • B-Complex which contains Biotin for healthy skin.
  • Silica for skin hydration and to prevent aging.
  • Milk thistle for liver support.

Recipe

Super Beauty Smoothie

Packed with antioxidants, vitamins, minerals, fiber, healthy fats and protein to promote healthy, beautiful skin. To make this recipe vegan simply leave out the Collag-n.

Ingredients:

  • 1 cup Coconut milk
  • 1 cup mixed frozen or fresh berries
  • ½ banana
  • ½ Avocado
  • 1 Tbsp hydrated chia seeds
  • 1 Handful spinach
  • 1 Tbsp pumpkin seed butter
  • 1 Tbsp Land Art liquid Collag-n
  • 1 Tbsp Ionic Silica

Directions:

  • 1.Soak chia seeds overnight in almond milk or water to hydrate.
  • 2.Place all ingredients in blender and blend until smooth.
  • 3.Enjoy!
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