Movement, food and supplement for optimal skin health with TPC Nutritionist - Lola Ross
Body movement is one of the key daily strategies that can help us to achieve inner health and outer radiance. Being active does so much for our whole body health - from strengthening muscles, improving brain function, cardiovascular health to supporting detoxification, and being active can have a huge influence on the health and appearance of our skin.
On the flipside, being inactive can be detrimental to our overall mind- body well being, and can negatively impact our skin health and how it ages. Be it pilates, cycling or brisk walks, moving on a regular basis pumps fresh oxygenated blood around the body, delivering nutrients into cells and waste and toxins out, so regular exercise can really help in achieving brighter, healthier skin.
Alongside body movement, giving focus to nutrition will provide your skin with the food it needs to renew, repair and find balance - with the right nutrients and addressing any nutrient deficiencies, or insufficiencies with food and supplements, nutrition also has a big influence on how we glow.
In clinical practice I work with patients from puberty to midlife to achieve their healthiest skin by elevating antioxidant levels, promoting hormone balance and gut health to support natural detoxification processes. Some of my foundational skin food go-tos include; plenty of water, and foods that contain potent antioxidants, quality proteins, omega fats and fibre, and it can be simple as these nutrients are found in everyday foods like vibrant, high-water content vegetables, dark green leaves and legumes, nuts and seeds.
Antioxidants such as polyphenols, vitamin C, A and E that are found in many different plant foods, green tea, nuts and seeds, which work to combat cellular damage caused by free radicals. These free radicals are unbound molecules that are produced from daily metabolic processes, unhealthy fats, to pollution and excessive sun exposure. Antioxidants work to protect proteins, lipids and the DNA of our cells, and are integral in the synthesis of collagen - the architectural component of our skin that keeps it plump, hydrated and smooth so super important to include daily.
Gut support is also central to my skin protocols - the health of our gut lining and our gut microbes is critical in helping to reduce inflammatory skin conditions such as rosacea, eczema or acne. Additionally, enhancing the detoxification processes throughout our gut, can also help to clear excess oestrogen which can help skin well-being. Including plenty of water, fibre, cruciferous vegetables and glutamine-containing foods like cabbage into your daily meals, are useful foundational supports for gut health and detoxification. And it is important to remember that our skin relies on a regular intake of essential fatty acids(EFA’s) which we get from foods like nuts, seeds, sea-foods, sea vegetables and avocados. EFA’s form the lipid membrane of our skin cells - making each cell permeable which allows nutrients in and toxins out, maintains water levels and keeps skin soft and supple.
Skin supporting supplements
Alpha Lipoic Acid - A potent antioxidant that helps to recycle other antioxidants and supports healthy detoxification
Vegan omega algan oil - For leveling up on those all important essential fats that support skin cell health
Prebiotic fiber - The insoluble plant fiber that sustains gut microbes, promoting hormone balance and immune health
Buffered vitamin C - Buffered for easier digestion of high doses - vitamin C is an antioxidant and essential nutrient for synthesizing collagen
In Summary -
Regular movement pumps fresh, oxygenated blood around to our body and delivers critical nutrients from the food we eat into cells and toxic waste out. Some of my skin food go-tos are ones that contain antioxidants like vitamins C, E and A and polyphenols, quality proteins, healthy fats, soluble and insoluble fibre. These nutrients are found in everyday foods like - vibrant vegetables and fruits, dark green leaves, avocados, legumes, nuts and seeds.