HEALTHY SKIN TIPS: diet + nutrition tips for clearer skin (science-backed)

HEALTHY SKIN TIPS: diet + nutrition tips for clearer skin (science-backed)

healthy skin in my opinion is a

combination of different factors diet

lifestyle and skin care in today's video

we're kick-starting a two-part skin care

series today we're gonna talk about diet

and nutrition these are all things that

I do and they're all signs back and in

next week's video we're going to talk

about lifestyle and skin care if that's

something that piques your interest keep

watching hello hello welcome back to the

whole happy life my name is Rhea and I'm

holistic nutritionist with an applied

science background so I wanted to

provide some context before we get into

the tips but if you would like to go

straight to the tips you can do that so

I have received a number of requests in

the last two months about doing a

skincare routine talking about products

that I use but I didn't want to do that

because although I think skincare is

important I think it's a small piece of

the puzzle a bigger piece of the puzzle

is what you eat and your lifestyle and

honestly my skin didn't change and tell

us her to change the way I eat before my

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wedding

I spent close to thousand dollars I'm

not proud of this thousand dollars and

microdermabrasion treatments on serums

to get the bridal glowing skin and you

know what it didn't happen because I

didn't change the way I eat I was just

focusing on the problem externally and

not internally now that I've changed the

used to i'm not genetically blessed with

good ski and i really have to work on it

i will still have days when I break out

I will still have days when things are a

little bit irritated and that could be

because of stress it could be because I

probably wasn't eating as well as I

thought I was eating and you know what

have perfect skin all the time and

there's no such thing as perfect skin so

don't beat yourself up if you're

struggling with skin issues just try

your best and don't stress about it I

think when we're stressed about it it

talked about the context let's dive into

the tips the tips will be mainly for

premature aging and for reducing acne

tip number zero or the base tip as I'd

like to call it

to eat a healthy and balanced diet

consistently so I didn't even want to

mention this as a tip that's why I'm

calling it tip number zero because they

all know we need to do that we all know

we need to eat a healthy diet for good

skin but it was worth mentioning because

that is the foundation for the rest of

the tips if you're not eating a healthy

diet consistently none of the other tips

that I'm going to provide you in this

video make any sense to do on their own

thing there's no one particular nutrient

there's no one particular magic cure for

your skin it's about doing things in

conjunction with each other so what is a

healthy diet that is a million dollar

question we can all do different diets

and still have healthy skin because

honestly there is no one-size-fits-all

approach when it comes to nutrition you

could be vegan you could be pescetarian

you could be paleo it doesn't matter you

can all have a good skin the thing that

I think that makes the most difference

is to stick to a diet which is

predominantly Whole Foods or minimally

processed food so take out those

ultra-processed foods take out the foods

·        that don't have much nutrition and if

you're interested in learning more about

why processed foods are not so good for

you I do have a video on it

tip number one is to reduce the amount

of refined sugar you eat there is a link

in the science between sugar excess

sugar and things like skin wrinkling in

sagging premature aging and let me tell

you I think a lot of the wrinkles that I

do have especially the smile lines

probably are the results of eating a lot

of sugar I've had them for quite some

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time I used to be a sugar addict now I

can't reverse the damage that I've done

but at least I can prevent more damage

from happening so what is it about the

sugar that causes problems so there is a

process called glycation that happens so

when there's extra sugar molecules they

attach to the collagen in your skin and

they make that calls and stiff and less

elastic so your skin loses its firmness

it starts to Sag and then we have

wrinkles so if you want to prevent

healthy long-term it's a good idea to

interested in learning more about how to

reduce refined sugar I do have a video

on it tip number two is to avoid or

limit high glycemic

so what is a high glycemic food a high

glycemic food it's a food that will

raise your blood sugar very quickly if

you're interested in learning more about

high glycemic foods I have a lot of

information in the description so

examples of high glycemic foods include

cakes cookies crackers instant oats

white bread rice cakes things like that

so it's a good idea to reduce the

consumption of these because there is a

link in the science between high

glycemic foods and acne and I also feel

that this actually does make sense

because when I eat more of these foods

when I eat more processed carbohydrates

that raise my blood sugar very quickly I

do tend to break out more so if you're

having issues and breakouts and you want

to reduce them it's a good idea to stick

to low glycemic foods and medium

glycemic foods such as fruits vegetables

whole grains I'll have a detailed list

in the description tip number three is

to eat enough protein and vitamin C now

if you're eating a balanced diet you

probably are getting enough protein and

vitamin C but I still wanted to mention

some special considerations so first of

all why is protein and vitamin C

important well both of them are building

blocks for collagen and your skin is

made out of collagen so if you want to

have healthy skin you need to get enough

protein and vitamin C now let's tackle

protein first so in terms of the protein

if you're eating a balanced diet and

you're eating enough calories you

probably are getting enough protein but

let's say you're on a calorie

restrictive diet if you're trying to

lose weight make sure you're getting

enough protein because if you're on a

calorie restricted diet depending on how

many calories you eat you could be under

eating the protein now the other thing

to keep in mind is if you're eating a

diet where you're eliminating a lot of

food groups let's you're allergic to a

lot of food groups or you're eliminating

them for other reasons you could be

under eating and that could result and

not getting enough protein now let's

the vitamin C so if you're eating

enough fruits and veggies and a balance

of them you probably are getting enough

vitamin C but one important

consideration is that when you are

stressed when you're going through

periods of stress your body actually

uses up a lot more vitamin C than

Rimal so during that time it's a good

idea to eat more vitamin C tip number

four is to eat enough omega-3 fatty

acids so why are oh maybe three fatty

acids important well they managed oil

production in your skin they can help

reduce inflammation reduce acne and

premature aging if you're not

plant-based you can get your omega-3

fatty acids from fish I personally get

it from fish salmon herring mackerel

these are fatty fish that have a lot of

omega-3 fatty acids if you are

-based you have options - I have a

link in the description that actually

explains all your different options now

I do recognize some people can't eat

seeds they tend to have issues with it

so in my case you can take a supplement

an algae based supplement it's

plat base that does have omega-3 fatty

acids so that could work for you if you

have issues with nuts and seeds number

five is to get enough fruits and veggies

and to make sure you get a variety so

this kind of ties into the base tip

which was to eat a healthy diet and to

me that means eating a lot of fruit and

veggies the amount of fruit and veggies

you eat is totally personal but I would

suggest half a plate or fruit and veggie

nutrition organizations you can find

more information below so when you're

getting half a plate of fruit and veggie

for every single meal try to focus on

getting a variety so you're not eating

the same ones every single week because

when you're eating the same treats and

veggies all the time you're getting

exactly the same nutrients again and

again and it's a good idea to change it

up because all different fruits and

veggies have different vitamins

different minerals and different

phytochemicals for example something

like watermelons have lycopene and

lycopene can help to reduce sun damage

something like onion will not have like

a pimple have something else they have a

compound in them that helps reduce scars

so really is a good idea to get a

variety so you get a variety of

different nutrients tip number six is to

get enough zinc so I don't really like

to talk about specific nutrients and

skin because it's not like zinc will

make your skin amazing but I wanted to

mention zinc specifically because there

is a link between low levels of zinc and

acne so if you are struggling with acne

and breakup and scarring as well then it

might be related to zinc

I'm not saying definitely really to

think it just might be so have a look at

what you're eating and make sure you're

getting enough Seng tip number seven is

to eat enough probiotics and prebiotics

health and good digestion means we're

going to have healthier skin there is a

link between that probiotics and the

simplest sense are bacteria that are

good for us and prebiotics are the food

for that bacteria so if you were to just

focus on the probiotics and not eat the

prebiotics you're not going to have that

much of a benefit it's important to get

both so in terms of probiotics a lot of

people recommend supplement I think

supplements do work for certain people

but I am a big believer in getting it

from food first and if that's not

helping then try a supplement so in

terms of food a couple options or things

like sauerkraut kimchi yogurt it can be

plant-based or dairy depending on what

works for you and in terms of prebiotics

there are a lot of foods that have

periodic Spri biotics are basically

s of fibers that your gut bacteria

feeds on so things like garlic onions

asparagus apples oats

all of these have prebiotics tip number

eight is to reduce dairy and see how it

goes I was almost not going to include

this tip in this video because it's not

based on concrete scientific evidence

but there is some preliminary evidence

in the last two or three years it shows

that high dairy consumptions are linked

to increases in acne and I personally do

find this to be the case a lot of things

about nutrition are about trying them on

yourself because every single person is

so different so there's no

one-size-fits-all approach

anyway I hope you enjoyed this video and

you found it informative if you did give

a thumbs up so I know to create more

content like this and don't forget to

subscribe and hit the bell so you get

the notification for next week's video

which will be about lifestyle and

skincare I will see you in the next

Healthy skin comes from within. In this video, which is the first part of a two-part healthy skin series, I will talk about specific nutrition and diet tips for healthy skin. These are tips I follow personally and they are all science-backed as well. I hope these tips help you achieve clearer, glowing and more radiant skin. If you have any major skin issues though such as eczema, psoriasis, etc. it is always a good idea with work with both a dermatologist and an integrative medicine practitioner to get to the root of the issue. The tips in this video are geared towards reducing acne, breakouts and skin redness as well as reducing the signs of premature aging. // This video is the first installment of the healthy skin series. The second installment will focus on lifestyle and skincare tips for healthier skin. // If you have any healthy skin tips to share, let me know in the comments below! Thanks for sharing :). If you liked this video, you should subscribe! I make videos every week. To good health!