Are you searching for that radiant summer glow? Forget about using fake tan because the first step to achieving flawless skin starts with the food you eat. As the UK’s first and only dual-qualified dermatologist and nutritionist, with over 15 years of experience in the NHS and private practice, I am uniquely positioned to provide advice on how to achieve your best skin ever. From recommending supplements to creating a simple yet scientifically-backed skincare routine, I will also provide recipes to give your skin exactly what it needs.
While skincare is important, it’s essential to be realistic about its limitations. No cream can reverse the damage caused by smoking, excessive alcohol consumption, and sun exposure. This is because the skin is designed to be a barrier, protecting us from water, toxins, and bacteria. While it excels at its job, it also prevents most skincare ingredients from penetrating the skin barrier. Therefore, I rely on research-backed skincare in my clinic to address signs of premature aging and improve skin tone and texture. Effective skincare products don’t have to be expensive; there are many affordable options available.
To achieve a radiant glow, it’s important to include certain ingredients in your skincare routine. Look for the following ingredients in your products:
– Retinoids: They increase cell turnover, collagen production, combat pigmentation, and make the skin appear smoother and more luminous.
– Vitamin C: A powerful antioxidant that neutralizes free radicals associated with premature aging. I recommend starting at a 10-15% concentration and adjusting if you have sensitive skin.
– Vitamin E: Another antioxidant that protects against free radicals caused by UV radiation. It also helps retain moisture in the skin and aids in wound healing.
– Resveratrol: An antioxidant found in grape skins, it has anti-inflammatory properties. It’s a great ingredient to look for in eye creams, especially if retinoids are too irritating for your skin.
– Peptides: These act as messengers, stimulating collagen production and resulting in firmer and smoother skin.
– Niacinamide: It restores and rejuvenates the skin’s barrier function and has anti-inflammatory effects, allowing better tolerance of other ingredients like retinoids.
– Alpha and beta hydroxy acids: These exfoliate the skin, improving smoothness and eliminating blackheads and breakouts. Use once or twice a week to avoid damaging the skin barrier.
– Hyaluronic acid: A natural component of the skin that draws in moisture, resulting in plumper and smoother skin. Apply to damp skin to avoid drying it out.
Consistency is key to achieving healthy skin. You don’t need expensive creams; a simple and quick routine will do. In the morning, cleanse your face, apply a vitamin C serum, moisturize, and don’t forget to use SPF. In the evening, double cleanse, apply a retinoid product, moisturize, and use an eye cream.
While real food is the best source of essential nutrients, supplements can be helpful in specific situations. Omega-3 fatty acids, found in oily fish, walnuts, and flaxseeds, maintain moisture levels and promote wound healing. If you’re not getting enough from your diet, consider a 500mg EPA/DHA fish or algae-derived omega-3 supplement. Iron is crucial for healthy skin, and low levels can lead to dry, itchy skin and hair loss. Include iron-rich foods like red meat and leafy greens in your diet, but if you’re vegetarian or have low iron levels, consult a doctor for supplementation. Vitamin D supports various functions in the skin, including immune system function and hair growth. Take vitamin D supplements during the winter months and if you have limited sun exposure. Finally, vitamin B12, found exclusively in animal products, may require supplementation for vegan or vegetarian individuals.
In my quest to develop a sustainable and enjoyable approach to skin health, I’ve created the SkinFood approach. It draws inspiration from the Mediterranean diet but with a few key differences. The diet emphasizes prebiotic foods like asparagus, Jerusalem artichoke, onions, and garlic which feed beneficial gut bacteria. Probiotic foods like live yogurt, sauerkraut, and kefir containing good bacteria also support gut health. Additionally, include foods that are rich in antioxidants, such as berries, and essential oils found in nuts and seeds to promote skin health.
In conclusion, achieving a summer glow starts with what you consume. By incorporating the right ingredients into your skincare routine and following a balanced diet, you can achieve healthy and radiant skin. Remember, skincare alone is not enough; a holistic approach that includes nutrition and supplements is crucial for optimal results.
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