Healthy Winter Skin by Wholefoods Nutritionist Nicola Murphy
- Hydrate the skin: Central heating, heating in cars, buses and the harsh cold air all contribute to dehydrated skin in winter months. Drinking plenty of water is vital to moisturise the skin from the inside and it helps to flush toxins away too. Sufferers of exceptionally dry skin may benefit from taking a supplement of Higher Nature Hyaluronic acid during the winter months. It is naturally found in the body as part of connective tissue. Hyaluronic acid holds up to 1000 times its own weight in water so is vital to retain moisture in the skin.
- Give the skin a good nutritional boost: during the winter by including foods rich in Vitamin A, E, B vitamins, Zinc and Essential Fats. Fish, carrots, sweet potatoes, green leafy vegetables, berries, avocados, pumpkin seeds are just some of the foods that will provide these nutrients. You can also supplement with Quest supplements who do a great combination of Vitamin A, E, B vitamins. Avoiding stodgy carbohydrate and sugary foods will help too as they tend to lead to sluggish bowels and poor complexion. Avoid too much salt in the diet as it will further dehydrate the body and skin.
- Good fats: are essential and act as another internal moisturiser, preventing flaky, dry skin. Consuming oily fish, nuts, seeds and avocados will all help to boost the intake of essential fatty acids. A daily dose of Eskimo Omega 3 fish oil with vitamin E will ensure that your skin is well moisturised.
- Exercise: boosts oxygen and blood flow to the skin bringing important nutrients and removing toxins from skins cells. Working up a sweat will naturally remove toxins. Make sure you drink plenty of water afterwards. It is also important for active people to look after their iron levels. It is also important for active people to look after their iron levels Spatone Apple is a 100% natural iron supplement. Optimum iron levels results = high performance.
- Grab your beauty sleep! While you sleep at night, your body repairs the cells in the body including the skin. Skin cells can be damaged by stress, UV light, dust and pollution causing the skin to become dull, dry and pallid. Lack of good sleep can also lead to dark circles under the eyes and sagging skin. Aim for 7 -8 hours per night and reduce your caffeine intake so that it isn’t interfering with your sleep. If you are struggling to fall asleep due to repetitive thoughts use A.Vogel Dormeasan or Rescue Night melts. Dormeasan tincture contains valerian and hops taken just half an hour before bedtime, it can help if you worry that you can’t sleep – encouraging a more natural sleep, helping you sleep better and wake feeling refreshed. Rescue Night melts are a combination of the five Bach Original Flower Essences found in RESCUE plus the Bach Original Flower Essence of White Chestnut. This essence has traditionally been used to help switch off the mind from unwanted, repetitive thoughts. These flower essences combine in RESCUE Night to help you enjoy a natural night’s sleep.
- Sunshine and fresh air! Sunshine of course will provide essential Vitamin D and your skin needs oxygen too to remain healthy. As there is not much sun in Ireland you can supplement with Higher Nature Vitamin D 500iu. Open doors and windows where possible and get out for walks during lunchtime and weekends. Central heating and air-conditioning are enemies of the skin! Placing bowls of water near radiators and gas fires can prevent the air from drying out too much.
Health stores and Pharmacy