Holistic Strategies For Better Skin
"Your skin is the fingerprint of what is going on inside your body."
—Dr. Georgiana Donadio
For most of my life, skin was just the silent canvas of experience. Scratches and scars were like adventure mementos, relics of life's bumps and bruises, not something to prioritize. Then, my world shifted. Working with the wound care team in inpatient rehab, I witnessed the brutal reality of neglected skin: bone-deep fissures, oozing infections, and pressure sores mere hours from amputation. These stark reminders jolted me from my nonchalance.
Blisters, once badges of honor from rowing, running, and lifting, now seemed almost fragile. Sun-reddened skin, once a temporary inconvenience, became a potent symbol of vulnerability. Even Accutane's harsh chemical intervention, during my high school battle with acne, felt like a desperate, one-dimensional approach.
In hindsight, ignoring my skin was like ignoring a vital organ. This wasn't just about aesthetics; it was about health, resilience, and even identity. And so, in the last handful of years, I finally started caring about my skin. Mature me gets annoyed at younger me for the damage I did but what happened happened and now I’m neck deep in learning how to make our largest organ a larger priority.
Why Good Skin Matters
Taking care of your skin is not just about aesthetics; it's a fundamental aspect of overall health. The skin, being the largest organ of the human body, serves as a crucial barrier against external threats, preventing infections and protecting internal organs. Its outermost layer, the stratum corneum, plays a pivotal role in maintaining homeostasis and defending against harmful microorganisms. Neglecting skin health can compromise this barrier function, leaving the body susceptible to infections and other dermatological disorders.
Surprisingly, the skin is highly vascularized, with a complex network of blood vessels facilitating nutrient supply and waste removal. This vascularization supports skin elasticity and promotes wound healing. Clinical studies have demonstrated the skin's ability to act as a reservoir for essential nutrients, emphasizing its role beyond mere physical appearance. Furthermore, the skin is intricately involved in immune responses, containing specialized immune cells such as Langerhans cells that contribute to the body's defense mechanisms.
From an aesthetic perspective, well-maintained skin reflects overall health. Collagen and elastin, essential proteins in the dermis, provide structural support and elasticity. As we age, there is a natural decline in these proteins, leading to wrinkles and sagging, however, adopting a holistic skincare routine can mitigate these effects and promote healthier aging.
It all starts on the inside with the care we take to manage stress, eat right, and limit the harmful effects of fluctuating blood sugar levels, excess alcohol, and high toxic loads of inflammation and toxins. But protecting the skin from the outside is also important, particularly when we choose then apply the right products since some can be more detrimental than beneficial.
How To Improve Your Skin
Dietary Strategies
Keep blood sugar level. Avoiding roller coaster blood sugar fluctuations reduces inflammation and collagen breakdown. I personally notice that when I eat too many carbs in a day, my skin is one of the first ways my body lets me know that.
Avoid or limit alcohol. Alcohol can dehydrate the skin, increase inflammation, and hurt the microbiome.
Avoid high inflammatory foods. Here are the Big 4 Offenders. Avoid these and you’re 90% of the way there.
Sugar
Gluten
Additives
Consider an elimination diet. If you’ve cut the above out and you still notice issues with your skin then consider an elimination diet of dairy which tends to be a common culprit.
Stay hydrated. Research doesn’t need to tell us that water is good for our skin health and elasticity (but it has), however, not all water is created equal and the water you drink may actually be doing more harm than good. Make sure your water is a reliable spring water source or filtered through reverse osmosis (RO) with remineralization to make sure that you are putting back in the minerals that are stripped out. Also, make sure to get an adequate amount of salt and electrolytes which help shuttle water to the skin instead of passing right through.
Foster a healthy gut microbiome. Consume probiotics, limit inflammatory foods (see above), and don't take antibiotics if you don't have to.
Get your astaxanthin. Consuming foods rich in antioxidants like astaxanthin, found in salmon and krill oil, and tomatoes, can help protect the skin from UV damage and promote skin health. Eating salmon and fresh tomatoes is one of my go-to strategies if I get anywhere close to a sunburn.
Spirulina. Spirulina is a powerful antioxidant that’s shown to improve the gut microbiome as well as to specifically help treat a variety of skin conditions such as acne, psoriasis, and eczema. I use the Nested Naturals Super Green Powder nearly daily to ensure I get enough spirulina.
Get your vitamins and minerals. These nutrients are important in keeping your largest organ working at its best. Prioritize whole foods to get these nutrients and consider a high-quality multivitamin (recommendations here) as a backup.
Vitamin A is essential for healthy skin cell turnover and repair and it helps protect the skin from harmful UV rays. The best sources are liver, eggs, and dairy products, as well as beta-carotene-containing foods such as sweet potatoes, carrots, and spinach.
Vitamin C is a powerful antioxidant that helps to protect the skin from free radical damage. It also plays a role in collagen production. Good sources of vitamin C include citrus fruits, berries, tomatoes, and bell peppers.
Vitamin E is another antioxidant that helps to protect the skin from free radical damage.It also helps to soothe inflammation and promote wound healing. Good sources of vitamin E include nuts, seeds, avocados, and leafy green vegetables.
Vitamin B3 (niacin) helps to reduce inflammation and improve skin barrier function. Good sources of niacin include meat, poultry, fish, and eggs.
Vitamin B5 (pantothenic acid) is essential for skin cell health and wound healing. Good sources of pantothenic acid include meat, poultry, fish, and eggs.
Zinc is essential for wound healing and collagen production. it also helps to protect the skin from infection. Good sources of zinc include meat, poultry, seafood, nuts, and seeds.
Selenium is an antioxidant that helps to protect the skin from free radical damage. It also helps to reduce inflammation. Good sources of selenium include Brazil nuts, seafood, and organ meats.
Copper is essential for collagen production and wound healing. Good sources of copper include nuts, seeds, and seafood.
Eat or drink collagen. Collagen, a crucial protein for skin health, can help maintain skin elasticity and hydration, reducing the appearance of fine lines and wrinkles.
The best natural sources of collagen include bone broth, fish, chicken, and turkey. When buying a bone broth, make sure that "bones" are on the ingredient list, otherwise it's just broth (a reliable one is Kettle and Fire).
Also, you can consume collagen from natural sources like the skin on chicken and meats, such as the crispy skin on roasted poultry or cuts of meat with connective tissue.
You can also opt for collagen supplements such as Levels Collagen which comes from grass-fed cows, is third-party tested, and contains no artificial flavors.
Lifestyle Habits
Avoid getting too much sun through windows. Excessive exposure to unbalanced ultraviolet rays, particularly UVA rays without UVB rays, accelerates skin aging (dermatoheliosis or photoaging), leading to symptoms like lost skin elasticity, uneven texture, wrinkles, uneven tone, and broken blood vessels. This is exemplified by the case of a 69-year-old truck driver named Bill McElligott, as published in the New England Journal of Medicine in 2012. If you are in the car (or anywhere with direct sunlight through windows) for long periods, use sunscreen. Use mesh window socks or tinted windows if you have passengers in the back and apply natural sunscreens for longer commutes.
Manage stress. Stress can trigger the release of cortisol, a hormone that can increase oily secretions, increase inflammation, and weaken the skin barrier. Beyond cortisol, chronic stress creates neurogenic stres, dysregulates the immune system, and disrupts the gut-skin microbiome. Research has shown that stress worsens acne, eczema, and psoriasis, and impedes wound healing.
Don't wear sunglasses too much. Wearing sunglasses can trick your body. The sun sends a signal to the eyes which is then interpreted by the body to release melanin the pigment responsible for skin and hair color, in an attempt to protect the skin. This mismatch may increase the risk of sunburn.
Avoid endocrine disruptors. Avoiding products and substances that contain endocrine disruptors, such as certain chemicals in cosmetics and plastics, is important for hormonal balance, which can impact skin health. See below for my recommendations on products to use that minimize endocrine-disrupting chemicals.
Avoid pollution and smoke. If you live in the city or an area that is at high risk for wildfire smoke then I highly recommend investing in an air purifier. We use this one.
Use a humidifier. Dry air can deplete the skin's natural oils, leading to dryness, irritation, and even wrinkles. Use a humidifier, especially at night, to prevent moisture loss.
Consider a shower head filter. Your skin is a mouth which means that any heavy metals and harsh chemicals that are coming through those gnarly pipes are at risk of making their way into your skin. Consider a showerhead filter to help with this.
Red light therapy. Red light therapy stimulates collagen production, improves skin elasticity, and reduces wrinkles. Research also suggests its potential to combat inflammatory conditions like acne and rosacea.. There are many types of red light therapy so make sure to pick a reputable one like Hooga which uses a red light panel or HigherDose which uses a red light face mask.
Sauna. Saunas can promote circulation and detoxification, which can be helpful for overall skin health. If you have rosacea, a sauna blanket can provide a milder alternative to traditional saunas, as intense heat can exacerbate rosacea symptoms. When you do use a sauna, make sure to wipe yourself off immediately with a towel so that the toxins that are released are not reabsorbed. I use the HigherDose sauna blanket.
Avoid plastics and chemicals like endocrine disruptors. Common endocrine disruptors include Bisphenol A (BPA) found in some plastics, phthalates in personal care products, dioxins, polychlorinated biphenyls (PCBs), pesticides, perfluorinated compounds (PFCs), parabens in cosmetics, heavy metals like lead and mercury, and phytoestrogens found in certain foods.
Lift weights: This one surprised me too but The Washington Post wrote an article, For Better Skin, Try Lifting Weights, highlighting the benefits in a recent study. The researchers found that resistance training improves skin health by increasing the thickness of the dermis and reducing levels of inflammatory factors, such as CCL28 and CXCL4. This, in turn, promotes the expression of BGN, contributing to a healthier and thicker dermis. Get started with the minimum effective dose (MED) of strength training.
Topical Solutions
The two main topicals for improving and maintaining skin care are Vitamin C (ascorbic acid) and Vitamin E (retinol)
Topical Vitamin C Serum. Vitamin C, a.k.a. ascorbic acid, supports collagen synthesis while protecting against UV damage. Apply this in the morning. Here are some of the safest, according to EWG, that are also some of the most affordable:
Retinoic acid: Retinol, a.k.a. retinoic acid and Vitamin A, reduces signs of aging while improving skin turnover. Since retinol is so effective at accelerating skin turnover, it leaves the new, delicate cells vulnerable to sun damage so don’t apply it before going out in the sun. Instead, apply it at night before bed. For this reason, as well as a potential risk for Vitamin A toxicity if too much is used or consumed, EWG is conservative about its use. Early signs of Vitamin A toxicity include Headache, fatigue, nausea, loss of appetite, and dry skin. Talk to your doctor about this. Here are some of the safest, according to EWG, that are also some of the most affordable:
Here are other things to consider when it comes to protecting your skin from the outside.
Natural sunscreen. Use natural sunscreens of SPF 30 or higher for the " high real estate areas " such as the hand and face.
Personal care products. Check to make sure your personal care products don’t contain endocrine disruptors. A good strategy is to make sure they’re verified through a third-party consumer safety database such as the Environmental Working Group (EWG) using the EWG Healthy Living App. Here is a list of the ones I use:
Lotion: Alba Botanical or ATTITUDE
Shampoo: Everyone 3:1
Soap: Honey Sweetie Acres Goat’s Milk Soap or Dr. Squatch Deep Sea Goal’s Milk Soap
I recently switched over to goat’s milk soap and the difference is noticeable with much softer skin. Goat’s milk soap also has soft lactic acid and it’s packed with vitamins and anti-inflammatories, to soothe irritation, minimize breakouts, and hydrate the skin.
Deodorant: Tom’s of Maine
Takeaway
Nourish from the inside: The foundation of healthy skin lies in your daily habits. Manage stress, prioritize nutrient-rich whole foods, and limit inflammatory culprits like sugar and processed fare. Embrace sleep, hydration, and gut health - these internal allies pave the way for a radiant complexion.
Protect from the outside: Choose your topical allies wisely. Opt for natural serums like Vitamin C and Retinol to boost collagen and combat aging. Embrace natural sunscreens and ditch harsh chemicals in cosmetics and personal care products. Remember, less is often more when it comes to pampering your skin.
Go beyond the surface: Embrace holistic practices like red light therapy and saunas to boost circulation and detoxification. Explore alternative options like collagen supplements and astaxanthin-rich foods to add an extra layer of protection. Be mindful of environmental factors like air pollution and heavy metals in your water – your skin absorbs it all.
By delving deeper, you can transform your skin from a mere aesthetic concern to a thriving reflection of your inner health. Invest in your skin for better health.
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