Let's Talk: Healing Your Skin from the Inside Out

February 22, 2024 Karen Ulmanis

So, you're on a mission for that radiant, glowing skin, right? Totally get it! We all want to look and feel our best. But here's the thing: while skincare products are super important, there's another piece to the puzzle that often gets overlooked – healing your skin from the inside out.

Ever heard of the gut-skin connection?

It's pretty fascinating stuff! Turns out, what's going on in your gut can have a big impact on your skin. If your gut health is out of whack, it can show up on your skin as acne, eczema, or other annoying issues. So, one key to clear, healthy skin? Taking care of your gut with a balanced diet and maybe some probiotics thrown in for good measure.

Here are five steps you can take to support gut health:

Eat a Diverse Diet Rich in Fiber: Consuming a wide variety of fruits, vegetables, whole grains, legumes, nuts, and seeds provides your gut with essential nutrients and fiber. Fiber acts as a prebiotic, fueling the growth of beneficial bacteria in your gut and promoting digestive health. Aim to include a rainbow of colors on your plate to ensure you're getting a diverse array of nutrients.
Include Fermented Foods in Your Diet: Fermented foods are rich in beneficial probiotics, which are live bacteria that promote a healthy balance of gut flora. Incorporate foods like yogurt, kefir, sauerkraut, kimchi, miso, and tempeh into your diet regularly to support gut health and improve digestion.
Limit Processed Foods and Added Sugars: Processed foods and those high in added sugars can disrupt the balance of bacteria in your gut and contribute to inflammation and digestive issues. Opt for whole, unprocessed foods whenever possible and minimize your intake of sugary snacks, sodas, and refined carbohydrates.
Stay Hydrated: Drinking plenty of water is essential for maintaining a healthy gut. Adequate hydration supports digestion, helps prevent constipation, and allows your body to flush out toxins. Aim to drink at least eight glasses of water per day, and adjust based on your activity level and climate.
Manage Stress: Chronic stress can negatively impact gut health by disrupting the balance of bacteria in your microbiome and increasing inflammation in the gut. Incorporate stress-reduction techniques like deep breathing exercises, meditation, yoga, or spending time in nature into your daily routine to support gut health and overall well-being.

Hydration is KEY!

But it's not just about what you eat – hydration plays a huge role too. Seriously, drink your water! Staying hydrated helps keep your skin plump and glowing, while dehydration can leave it looking dull and tired. And hey, don't forget about those hydrating foods like juicy watermelon and crunchy cucumbers. They're not just delicious – they're good for your skin too!

Here are five simple steps to help you stay hydrated throughout the day:

Drink Plenty of Water: This may seem obvious, but it's essential! Aim to drink at least eight 8-ounce glasses of water per day, but adjust based on your activity level, climate, and individual needs. Keep a reusable water bottle with you at all times to make it easier to sip throughout the day.
Eat Hydrating Foods: Many fruits and vegetables have high water content, making them excellent choices to help you stay hydrated. Incorporate foods like watermelon, cucumbers, oranges, strawberries, and lettuce into your meals and snacks.
Set Reminders: Sometimes we get so caught up in our daily routines that we forget to drink enough water. Set reminders on your phone or use apps designed to remind you to drink water at regular intervals throughout the day.
Flavor Your Water: If plain water doesn't excite you, try infusing it with natural flavors like lemon, cucumber, mint, or berries. You can also opt for herbal teas or electrolyte-enhanced beverages to add variety while staying hydrated.
Monitor Your Urine: Pay attention to the color of your urine – it's a simple way to gauge your hydration level. Aim for pale yellow urine, which indicates adequate hydration. Dark yellow or amber-colored urine may signal dehydration, so drink more water if you notice this.

By incorporating these five steps into your daily routine, you can ensure that you stay properly hydrated, supporting your overall health and keeping your skin looking its best.

Let's talk about stress for a minute.

We all deal with it, right? But did you know that chronic stress can mess with your skin? It can lead to breakouts, inflammation, and even premature aging. No thanks, right? That's why it's so important to find ways to chill out – whether it's through meditation, deep breathing, or just taking some time for yourself.

Here are five effective ways to reduce stress without relying on meditation:

Exercise Regularly: Physical activity is a powerful stress reliever. Whether it's going for a brisk walk, hitting the gym, or practicing yoga, exercise helps release endorphins, which are natural mood lifters. Aim for at least 30 minutes of moderate exercise most days of the week to reap the stress-reducing benefits.
Practice Deep Breathing Exercises: While this isn't meditation per se, deep breathing exercises can help calm your mind and body. Try diaphragmatic breathing, also known as belly breathing, where you inhale deeply through your nose, allowing your belly to rise, and exhale slowly through your mouth, letting your belly fall. Repeat this for several minutes whenever you feel stressed or overwhelmed.
Engage in Creative Activities: Channeling your creativity can be a great way to reduce stress and unwind. Whether it's painting, writing, playing music, or crafting, engaging in creative activities allows you to focus your energy on something positive and enjoyable, helping to distract you from stressors and promote relaxation.
Connect with Others: Social support is crucial for managing stress. Reach out to friends, family members, or support groups to talk about what's on your mind, share your feelings, and seek comfort and advice. Spending time with loved ones, even virtually, can provide a sense of belonging and support during challenging times.
Practice Mindfulness in Everyday Activities: Mindfulness doesn't have to involve formal meditation. Instead, focus on being present and fully engaged in your everyday activities. Whether you're eating, walking, or doing chores, pay attention to the sights, sounds, and sensations around you. By immersing yourself fully in the present moment, you can reduce stress and cultivate a sense of calmness and contentment.

Incorporating these strategies into your daily routine can help you effectively manage stress and improve your overall quality of life. Experiment with different techniques to find what works best for you, and remember that managing stress is an ongoing process that requires practice and patience.

Oh, and sleep!

We can't forget about sleep. Your skin does some serious repair work while you're catching those Z's, so make sure you're getting enough shut-eye. Your skin will thank you for it, trust me.

Here are five steps you can take to improve the quality of your sleep:

Establish a Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body's internal clock, making it easier to fall asleep and wake up naturally.
Create a Relaxing Bedtime Routine: Establish a calming pre-sleep ritual to signal to your body that it's time to wind down. This could include activities like reading, taking a warm bath, practicing gentle yoga or stretching, or listening to calming music or white noise.
Create a Comfortable Sleep Environment: Make sure your bedroom is conducive to sleep by keeping it cool, dark, and quiet. Invest in a comfortable mattress and pillows that support your body and reduce discomfort. Consider using blackout curtains, earplugs, or a white noise machine to block out any disruptive noises or light.
Limit Screen Time Before Bed: The blue light emitted by electronic devices like smartphones, tablets, and computers can interfere with your body's production of melatonin, the hormone that regulates sleep. Aim to limit screen time at least an hour before bedtime, and consider using blue light filters or "night mode" settings on your devices.
Manage Stress and Anxiety: Stress and anxiety can make it difficult to fall asleep and stay asleep. Practice relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation to help calm your mind and body before bedtime. Consider keeping a journal to jot down any worries or to-do lists before bed, allowing you to clear your mind and relax.

Incorporating these five steps into your nightly routine can help improve the quality and duration of your sleep, allowing you to wake up feeling refreshed and rejuvenated each morning.

So there you have it – the secret to glowing, healthy skin isn't just about slathering on the right products (although that definitely helps!). It's also about nourishing your body from the inside out. Take care of your gut, hydrate like it's your job, manage your stress, and get those zzz's – and watch your skin transform!

Would love to hear from you! What are you natural ways to healthy skin?