Eat Pretty; Mooi’s inside out approach to skin care.

Our skin is our largest detox organ and its function is highly dependent on both macro nutrients (carbs/fats/proteins) & micro nutrients (vitamins/minerals). Deficiencies or excess in either may result in skin concerns or even disorders. When dealing with any skin imbalance, we commonly look for an external solution, trying a plethora of different skin care products looking for the right fit, forgetting about the internal aspect of skin care.

By following an inside- out approach, we can better target skin concerns and attain better results by addressing the root cause of the imbalance. Our skin requires nutrients from inside the body to not just protect itself from damage, but also to replenish dead skin cells with healthy new ones. Factors such as stress, sleep, diet, hormone imbalances, and medications can all affect the health of our skin. So, when dealing with a skin imbalance it is important to target the issue from the inside out, putting focus on foods high in certain nutrients, for optimal results.

Congested detox pathways in the body lead to many imbalances, including congestion of the skin causing breakouts and other skin issues. This means that through supporting our major detox organs (liver, kidneys, lungs, skin, intestines) and making sure toxins are being properly eliminated, our skin won’t become overburdened and congested. We need to begin by supporting our digestion and elimination pathways, to make sure that toxins are leaving our bodies and not building up - which overloads our detox organs. Let’s talk about some of the important nutrients to do this.

Fibre.

One of the most important nutrients for detoxing our organs is Fibre, and its benefits for skin health include:

• Feeding our microbiome (our healthy gut bacteria)

• Binding to excess hormones and toxins in the body and helping to eliminate them, preventing buildup

• Increasing gut motility (supporting detoxification through our intestines)

Fibre is naturally found in all fruits and vegetables as well as most other whole food carbohydrates. Make sure you are looking for un-processed, as processing will remove fibre content. Some of Mooi’s favorite dietary sources of fibre are:

• Flax Seeds and Chia Seeds

• Berries

• Whole Grains (Brown Rice, Quinoa, Oats)

• Legumes

Probiotics.

Another important tool in supporting our skin as well as intestinal health, are probiotics. They help feed our gut microbiome so it is better able to fight off pathogens that can create and exacerbate skin irritation. Some of Mooi’s favorite probiotic foods include:

• Coconut yogurt

• Fermented Sauerkraut (Wildbrine is a favorite)

• Kombucha

• Kimchi

Alternatively, a probiotic supplement is a great addition to your daily routine. Look for a strain with Lactobacillus acidophilus, as it is shown to help fight acne.

Hydration.

The next important factor when dealing with skin imbalance is to focus on hydration on a cellular level through eating water-rich foods. Hydration will provide benefits such as:

• Supporting both our liver and kidneys detoxification of toxins

• Ridding our body of inflammatory waste products that can exacerbate blemishes and redness

• Reducing oiliness that may lead to blemishes (when our skin is dry it over compensates with excess oil production)

Some of Mooi’s favourite hydrating foods include:

• Watermelon

• Cucumbers

• Lettuce

• Celery

Fresh pressed juice is a great way to get in a ton of hydration as well as nutrients for glowing skin. I like a combination of lemon, ginger, apple, celery, cucumber, parsley and kale. Beets and carrots are also great additions to pressed juice for their antioxidant properties. Interested? Check out my Juicing 101 blog post.

Antioxidants.

Speaking of antioxidants, one of the best ways to support the overall health of our skin as well as detoxification in the body is through antioxidant rich foods. Antioxidants support the skin by:

• Neutralizing damaging toxins that cause inflammation

• Allowing the skin to repair itself and correct visible damage

• Certain antioxidants (Vitamin C) stimulate collagen production which is vital for healthy skin

Supporting detoxification through our lungs and respiratory tract is more important now than ever before, especially for those of us who spend hours a day wearing a mask. Glutathione is a powerful antioxidant that shines here. Not only does it support detoxification in the respiratory tract and whole body as well as balance our immune system, but it is also shown to:

• Combat acne

• Reduce the visibility of blemishes

• Increase our body’s collagen production

Glutathione is produced in our cells but levels in our body are often depleted by factors such as poor diet, stress, and aging. Some foods naturally high in glutathione are:

• Spinach

• Avocados

• Asparagus

• Orka

Another way to boost your glutathione levels naturally is through vitamin C rich foods such as:

• Citrus Fruits

• Leafy Greens

• Berries

• Peppers

Antioxidant rich foods not only protect the health of our skin, but also help defend the cells in our entire body from damage caused by free radicals. When these free radicals accumulate, oxidative stress is caused which can then increase the risk of developing certain chronic diseases. Another bonus to eating a diet rich in antioxidants is that it will help increase your blood antioxidant levels, reducing the risk of these diseases.

Phytoceramides.

It is as important to support the outer layer of our skin (epidermis) as it is to support detoxification when dealing with a skin imbalance. About 50 % of our epidermis is made up of naturally occurring fatty acids called ceramides. These ceramides act as a protective outer barrier to our skin, and when levels are low moisture escapes allowing irritants, air pollution, and infectious agents to all find their way in. Some plant based foods also contain ceramides in the form of Phytoceramides, and aid in supporting the body’s production of its own. These foods will also help to:

• Strengthen the cellular barrier of our skin that holds water

• Support overall skin hydration

• Preserve our collagen stores

Some of Mooi’s favorite food sources of phytoceramides include:

• Spinach

• Sweet potato

• Brown rice

Alternatively, supplements are available.

To summarize, with a focus on supporting healthy detoxification in the body, feeding your healthy gut bugs, and hydrating on a cellular level you can optimize the health of your skin for an inside out glow. Use the information in this blog post to help create your skin care grocery list. Interested in a Mooi 1:1 Eat Pretty Program? Contact me here for more information on how to get started.