Skin Health

Supporting skin health through nutrition and supplements

The best thing you can do for your overall skin health and function is make sure you’re getting the right nutrition through a balanced diet. Supplements are a great way to take in essential nutrients that you can’t get enough of through food, but shouldn’t be used to supplement a bad diet. For optimal results, try skipping those sebum-producing sugars, processed foods, and refined carbs and opt for whole foods instead.

Reducing inflammation and supporting healthy insulin levels through diet

Carbohydrates and fatty foods are not the enemy – just choose the right kind. Avoid simple carbohydrates, which are in some natural foods (like fruit, milk, and honey), and sugary processed foods. Their simple chemical structure (they are only composed of one or two sugars), means they’re easily and quickly digested by the body. This can cause a spike in blood sugar levels, prompting insulin production as your body attempts to regulate its blood sugar levels. This insulin release can affect your skin through a process called ‘glycation’, where harmful sugar molecules attach themselves to collagen fibres in the skin, causing them to become irreparably damaged and brittle. The result is an accelerated loss of skin elasticity. Instead of reaching for sugar-spiking complex carbs like biscuits or sugary drinks, opt for slow-releasing carbs like porridge, pulses, and beans, which support healthy insulin levels, stabilise hormone-interrupting blood sugar spikes and dips, and may even help reduce inflammation.

Healthy fats for glowing skin

In contrast to greasy foods, healthy omega-3 fatty acids, found in things like avocado, oily fish, nuts, and seeds, keep your skin moisturised and supple. What’s more they are also sources of vitamin E, which benefits the skin and eyes, and contributes towards a healthy immune system. Studies have also shown that increased intake of omega-3 fatty acid-rich foods can improve acne. If you need an extra boost for your skin, we recommend taking Bio-Fish Oil or Bio-Marine Plus capsules, alongside Bio-E-Vitamin capsules from Pharma Nord.

Nutrients to keep your skin healthy

There’s another trio of nutrients that work together to keep your skin healthy. Zinc helps regulate hormonal balance, supports the normal function of sebum glands and is involved in the skin’s healing process. Selenium’s antioxidant properties protect skin against wrinkle-causing free radicals, UV damage, and inflammation. It also supports enzymes that regulate cell growth, for radiant looking skin. Last but not least, vitamin C is a powerful antioxidant which helps protect your skin against sun damage and is essential for collagen production. When combined these three powerful nutrients support each other in fighting free radicals and defending the immune system. You can find out more on our page on Bio-Selenium + zinc tablets.

Hydration and daily care for comfortable skin

How hydration and moisturiser improve your skin

Moisture is key for supple skin. Dull, tired-looking skin might be a sign that you need to increase your water intake. To keep your skin hydrated and flexible, you need to drink around 6–8 glasses of water per day (fruit and veg with a high water content also counts!). Applying a moisturising product onto your hydrated skin will also create a bit of a barrier against moisture loss from within, and help protect your outer layer of skin from the elements.

The impact of stress on your skin’s health

Stress can also have a significant impact on your skin’s health and appearance, and in some cases, it can be a trigger for skin problems, rashes, and eczema and psoriasis flare ups. It can also cause us to overeat or undereat, which may impact the nutrition we’re getting. What’s more, when we’re stressed, we release the stress hormone cortisol, which can cause inflammation and accelerate the breakdown of collagen.

Sun damage and skin health

Too much sun exposure can also significantly damage your skin. You should always wear sunscreen to protect your skin, but don’t rely on it as your only form of skin protection.

We’re affected by two types of UV radiation from the sun: UVA and UVB. Most of the UV light that we’re exposed to year-round is UVA. These rays can penetrate through your skin (even through glass windows), reaching your dermis and causing skin damage and premature ageing. As the main cause of skin cancer and melanoma, UVB rays are more dangerous than UVA rays. They only penetrate the top layers of your skin and are the main cause of sunburn.

UVB rays are the body’s main way of sourcing vitamin D, which is vital for bone, immune, and mental health. However, because of geographical location and pollution, UVB rays are often not strong enough for your body to make use of them. It’s difficult to get all the vitamin D you need from just food, and as skin damage can occur within minutes of direct sun exposure, many people opt for daily vitamin D supplements like Bio-Vitamin D-Pearls D₃ to help reduce their risk of developing a vitamin D deficiency.

Avoid sugary and processed foods

The best thing you can do for your overall skin health and function is make sure you’re getting the right nutrition through a balanced diet… try skipping those sebum-producing sugars, processed foods, and refined carbs and opt for whole foods instead.