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How To Get Your Skin To Glow From The Inside Out

As part of Magic Members' Week, discover this EXCLUSIVE article from Integrative Nutrition Health Coach & Corporate Mental Health Facilitator, Margareta Serfozo, on how to get a healthy-looking glow to your skin.

4 minutes de lecture

Disclaimer: This article is not intended to diagnose, treat, or cure any conditions. If you are seeking medical advice, or you struggle with specific skin conditions, please consult your GP or licensed healthcare practitioner. Any decision to use supplements to support your specific needs should be considered in partnership with your licensed healthcare practitioner. For specific dietary advice, please consult a registered nutritionist or dietitian.

Who wouldn’t want radiant skin? Do you have dry, oily, red, patchy or acne prone skin? Research shows for example, that whilst acne is typically regarded as an adolescent disease, anywhere between 12% to 41% of women aged 26 to 44 experience it (1). With any kind of skin issues, consulting a dermatologist and implementing a good skincare routine should be your top priorities.

ADELA APPLICATION

However, our diet and lifestyle can also greatly impact our daily glow. Many studies discuss (2) the links between a nutrient dense diet, healthy lifestyle, good gut health and skin health (3). If you feel you could do more in this field, there are two things you could start with to support that glow from the inside out...

1. Up your fibre intake

Your gut microbiota is made up of trillions of micro-organisms (most of them bacteria, but also viruses, fungi, and protozoa) living in your gastrointestinal tract (4). Research into gut health has increased over the past ten years and it is now well established that a healthy gut flora is largely responsible for the overall health of the host (you)(5) . Research also shows that there is clear relationship between skin(6) and gut health (7). A good way to start to support your gut health is to include more fibre (8) into your diet, as most of us don’t get our daily recommended 30g of fibre (9). Fibre is a type of carbohydrate that we can’t digest – it will continue to travel down to the large intestine and meet and greet your microbiota. Fibre is known to help with digestion, but it also serves almost like a fertiliser for your gut microbiota.

  • Focus on eating a great diversity of fruits (apples, bananas and raspberries etc.) and vegetables like broccoli, carrots, beets, but also beans, lentils and pulses.
  • Make sure you always leave the skin on your vegetables.
  • Try to consume more of the wholegrain versions of bread and pasta.
  • Add nuts and seeds to your salads, or even start your morning with a nice porridge (oats are high in fibre), adding some fruits and nuts to it.

The increased fibre intake might make you feel bloated at first, don’t get alarmed, your body should adjust to it. Hydration is key.

2. UP YOUR DAILY WATER INTAKE

On that note, let’s talk about the second topic for today: your water intake. Water is a large component of our bodies and plays a key role in normal physiological balance. It will not only help your body to work with the extra added fibre, but it will also support you to better eliminate toxins and hopefully give your skin a radiant-looking glow. A study (10) carried out on a small group of women who’ve been upping their daily water intake significantly over a period of 30 days concluded that higher water inputs in regular diet could have positively impacted normal skin physiology, in particular in those individuals with lower daily water consumptions. So keep calm and keep drinking lots of water; at least 6-8 glasses each day to replace normal water loss, which is around 1.2 to 1.5 litres (11).

Margareta Img

BY MARGARETA SERFOZO

Integrative Nutrition Health Coach & Corporate Mental Health Facilitator @ The Endearing Project

(1) Rocha, Marco A, and Ediléia Bagatin. “Adult-onset acne: prevalence, impact, and management challenges.” Clinical, cosmetic and investigational dermatology vol. 11 59-69. 1 Feb. 2018, doi:10.2147/CCID.S137794, available from https://pubmed.ncbi.nlm.nih.gov/29440921/ (2) Schagen, Silke K et al. “Discovering the link between nutrition and skin aging.” Dermato-endocrinology vol. 4,3 (2012): 298-307. doi:10.4161/derm.22876, available from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/ (3) Brittany Woodby, Kayla Penta, Alessandra Pecorelli, Mary Ann Lila, Giuseppe Valacchi “Skin Health from the Inside Out”. Annual Review of Food Science and Technology 2020, 11:1, 235-254 (4) Sekirov I, Russell SL, Antunes LC, Finlay BB. Gut microbiota in health and disease. Physiol Rev. 2010 Jul;90(3):859-904. doi: 10.1152/physrev.00045.2009. PMID: 20664075, available form : https://pubmed.ncbi.nlm.nih.gov/20664075/ (5) Jandhyala, Sai Manasa et al. “Role of the normal gut microbiota.” World journal of gastroenterology vol. 21,29 (2015): 8787-803. doi:10.3748/wjg.v21.i29.8787, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4528021/ (6) Salem, Iman et al. “The Gut Microbiome as a Major Regulator of the Gut-Skin Axis.” Frontiers in microbiology vol. 9 1459. 10 Jul. 2018, doi:10.3389/fmicb.2018.01459, available from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6048199/ (7) Ellis, Samantha R et al. “The Skin and Gut Microbiome and Its Role in Common Dermatologic Conditions.” Microorganisms vol. 7,11 550. 11 Nov. 2019, doi:10.3390/microorganisms7110550, available from https://pubmed.ncbi.nlm.nih.gov/31717915/ (8) Kassem Makki, Edward C. Deehan, Jens Walter, Fredrik Bäckhed, The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease, Cell Host & Microbe, Volume 23, Issue 6, 2018, Pages 705-715, ISSN 1931-3128, available from : https://www.sciencedirect.com/science/article/pii/S193131281830266X (9) Source: NHS, https://www.nhs.uk/live-well/eat-well/how-to-get-more-fibre-into-your-diet/ , accessed on 06/04/21

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À propos de l'auteur

Margareta Serfozo

Mentore de Santé Nutritionnelle Intégrative et facilitatrice sur la Santé Mentale corporative

Spécialisée dans la santé et la fertilité des femmes, Margareta a créé The Endearing Project pour soutenir, guider et permettre à ses clientes de suivre leur chemin vers le bien-être via des conseils de style de vie, de comportement et de fertilité.