As the season changes, it’s not just the weather, nature, and our wardrobes that are affected: it’s our skin too.
Once the temperature drops and the air becomes colder and drier, our skin retains less moisture and can become dehydrated, sensitive, dull, and skin dermatoses like acne, eczema, rosacea aggravated.
You can help keep yourself though and stay feeling good and energised all throughout autumn by giving your body the things it needs to thrive. These are five of my favourite supplements which are great for helping you and your skin stay fit and healthy right through until spring.
- Manuka Honey- although I am not a fan of applying food products on your skin I will definitely encourage you to add them to your healthy diet. Manuka Honey is packed full of goodness whilst also being incredibly delicious. Honey of all types is well known for being great for soothing sore throats and easing coughs and tickles. Manuka honey is well known for its anti-inflammatory and anti-bacterial properties.
- Vitamin C helps to build up the immune system and boost immunity and supports important and well-known functions of our skin, stimulating collagen synthesis and assisting in antioxidant protection against UV-induced photodamage. Getting 75 mg of Vitamin C a day should meet the daily minimum intake. As the best absorption of vitamin C is from food rather than from a pill I encourage you to add Pomegranate to your diet. Pomegranate is rich in amino acids, antioxidants and Vitamin C, this super fruit protects against environmental free radical damage. Pomegranate seed oil hydrates the skin penetrating deeply and creates moisture that will not feel greasy therefore it’s perfect for all skin types including oily skin.
- Omega 3- Omega 3 is used to make cell membranes, so it is critical in keeping every cell in your body healthy. Healthy levels of Omega 3 Fatty Acids work to lower your risk of disease and reduce inflammation which is why Omega 3 should be your most important supplement if you suffer from Acne, Rosacea, Eczema or Seborrheic Dermatitis. An Omega 3 deficiency can lead to fatigue, dry skin, mood swings and depression, all of which can be even worse during winter. Aim to get 500mg of EPA and DHA combined each day, this works out as around the same as a 140g portion of oily fish per week. It’s always best to get your nutrients from foods rather than supplements. Best food sources of Omega 3: Oily Fish- anchovies, Mackerel, Salomon, Sardines, Trout, Plant food- some oils including flax (also known as flaxseed oil and linseed oil), walnut, soya, pumpkin and algal oil, green leafy vegetables, nuts, especially walnuts, seeds, especially flax (linseed), pumpkin, chia and hemp seeds.
- Vitamin D- We primarily get our Vitamin D from direct sunlight, and during the autumn, this is much more difficult. On those days where you leave the house in the dark and come home in the dark, your Vitamin D levels could be very low, leaving you feeling tired and unwell. Aim to get 600-800j.m. In its active form as calcitriol, vitamin D contributes to skin cell growth, repair, and metabolism. It enhances the skin’s immune system and helps to destroy free radicals that can cause premature ageing.
- Ginger- The antioxidants in ginger can be used to help preserve your skin’s collagen, making it an all-natural ingredient for anti-aging routines. You can reap the benefits by cooking with fresh ginger or add it to your glass with water. Ginger has powerful antibacterial properties and can actively kill the bacteria on the skin’s surface. When combined with honey, another natural antibacterial and anti-fungal ingredient, they prove to be a potent acne fighting team.
To sum up, supplements are very important for healthy skin and for overall body health but whenever possible try to reach out for fresh superfood packed with all necessary nutrients that will be better absorbed.