Whether it’s winter, summer or anywhere in between, we all need to stay sufficiently hydrated to ensure our body is functioning at its peak. Dehydration affects our skin cells – increasing dry skin & wrinkles – and is an important aspect to consider for general skin health.
Eat your water!
Drinking sufficient water is of course necessary to maintain adequate hydration, which very recent research shows is beneficial to prevent dehydration in the skin{Palma, 2015 #2}{Palma, 2015 #2}.1 As well as consuming the ideal average 2L of water per day (depending on individual needs), we can also eat our water to increase hydration! {Palma, 2015 #2}Consuming food with a high water content can be beneficial to increase hydration for the skin. Fruit & veg such as watermelon, cucumber, tomato, carrots & celery are super hydrating foods that come packed with antioxidants like lycopene & nutrients such as vitamin A. Cucumber has a water content of over 95%!2 Consume more of these foods in the hotter months to send a loving boost of hydration to your skin cells.
Drink your collagen!
Our ancestors had the right idea – bone broth is an exceptional super food that keeps you looking young and feeling fit & healthy. As we age, our natural collagen begins to break down which increases the appearance of wrinkles & exacerbates dry skin. Broth made from animal bones will contain a high amount of nutrients, including glycine & proline – which are the building blocks collagen.3,4 Making a few batches of bone broth during the cooler months will not only be great for your skin, but all that gelatine is also extremely important for your gut health, which will help you to better absorb other skin-loving nutrients.
Smoothies for smooth skin!
One way to increase your hydration is to prepare smoothies full of all the things our skin thrives on. Load your smoothies with superfoods such as spirulina, acai berry powder, organic berries, nut pastes and coconut water for a perfect hydration boost. Consuming coconut water for hydration can be better than your average electrolyte drink! It is high in naturally occurring sodium, potassium, calcium & magnesium.
Increase your omega’s!
Newly available research again shows us that increasing our intake of polyunsaturated fatty acids (PUFA’s) from fish oil prevents and treats dry skin.5 Fish oil contains a high amount of omega-3 which is an important fatty acid to protect our cellular membranes & maintain the integrity of our skin. Our current diet can be very lacking in these essential fats, therefore taking a good quality high-dose fish oil supplement, preferably in a liquid form, can be a great daily addition to increase natural skin hydration.
References:
- Palma ML, Tavares L, Fluhr JW, Bujan MJ, Rodrigues LM. Positive impact of dietary water on in vivo epidermal water physiology. Skin Res Technol. 2015 Jun 7;10.1111/srt.12208[Epub ahead of print].
- Endmemo. Moisture content rich natural raw foods [Internet]. 2015. Available from: http://www.endmemo.com/health/nutri2/dw_nature.php
- Dr Axe. Bone broth benefits for digestion, arthritis, and cellulite. 2015. Available from: http://draxe.com/the-healing-power-of-bone-broth-for-digestion-arthritis-and-cellulite/
- The Western A. Price Foundation. Why broth is beautiful: Essential roles for proline, glycine and gelatin [Internet]. Kaayla Daniel; 2015 Jun 18. Available from: http://www.westonaprice.org/health-topics/why-broth-is-beautiful-essential-roles-for-proline-glycine-and-gelatin/
- Barcelos RC, de Mello-Sampayo C, Antoniazzi CT, Segat HJ, Silva H, Veit JC, et al. Oral supplementation with fish oil reduces dryness and pruritus in the acetone-induced dry skin rat model. J Dermatol Sci. 2015 Jul 2. [Epub ahead of print].
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Haley is a passionate Naturopath & nutrition expert, writer, and mum of 2 young children, with years of experience in the industry. She is a known as a real ‘nutrition nerd’ and follows the latest natural health research. As a Paleo and raw food enthusiast, she coaches people in healthy living, beauty and positive mindset. Haley has personally experienced the benefits of the SkinB5 natural acne treatment system and is happy to offer her guidance to help others regain clear skin. Follow her blog at www.aliveinwonderland.com & link with her on facebook at www.facebook.com/aliveinwonderlandhealth
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