How to enhance your skin from the inside this winter

EAT FRESH

In nutritional science we often say that the whole is greater than the sum of its parts. While it’s tempting to supplement our diets with pills and powders, science says that eating fresh, whole foods is better than counting on nutritional supplements as a safety net. Although a supplement can provide a nutrient or two, whole foods such as fruit, vegetables, nuts and legumes contain a vast array of nutrients that work together in a complex synergy that can’t be properly mimicked by pills. The only supplement all healthy adults and children in the UK are recommended to take daily in winter months is a 10 microgram dose of vitamin D. This is the substance required for healthy bones and needs to be augmented since the UK winter sun isn’t strong enough and food sources of the vitamin are limited. You may also be advised to take a supplement if your diet is lacking in key nutrients, as this could lead to a medically recognised skin problem. A registered dietitian can help assess if you are eating the right things by recording a diet history, and examining relevant blood biochemistry and your clinical history, while a consultant dermatologist can provide an accurate skin diagnosis.

TRUST YOUR GUT

There is currently considerable interest in the connection between gut health and our skin, with emerging evidence suggesting that there is a bidirectional link between the two. We now know that our gut bacteria interact with the immune system, which in turn affects the quality of the skin. To boost the health of your gut, focus on eating a diverse array of plant foods, roughly 20 to 30 portions per week. Variety is key because each type of plant contains different nutrients on which the gut thrives. Some inflammatory skin disorders such as eczema and acne are thought to flare up when the gut microbiome is out of balance. Some studies have shown that these people can benefit from taking oral probiotics.

BOTTOMS UP

One of the most pervasive myths regarding skin health is that drinking eight to 10 glasses of water daily can help achieve that desirable dewy glow. Although drinking a good amount of water is beneficial for our general health, there is surprisingly little evidence to support claims that drinking lots of the stuff leads directly to clearer skin and fewer wrinkles (your genes, smoking and sun exposure impact this much more). However, drinking fresh vegetable juice or smoothies will count towards both hydration and nutrients. Go for home-made smoothies with a variety of foods such as frozen berries, spinach, flaxseeds and oats for your skin to get the benefits.