Glowing Skin from Within
Everyone’s goal is that glow, healthy radiant glass-like skin. Let me share some of my favourite tips to enhance your skin quality.
I’ve personally had acne-prone skin growing up and still to this day, so I truly understand how frustrating skin concerns can be. When it comes to healing the skin, it’s often multifactorial. The root cause might stem from the nervous system, inflammation, gut health, hormones, or a combination of these factors.
There are absolutely things you can start doing to support your skin now. But if you feel like you’ve tried everything and are still experiencing concerns like acne, rosacea, eczema, or persistent breakouts, it may be time to dig deeper.
Let’s find the root cause and take a deep dive into your symptoms so we can work towards achieving your dream skin - Book here
FOOD AS MEDICINE
Essential fatty acids – salmon, sardines, mackerel, tuna, chia seeds, flaxseeds, hemp seeds, walnuts, almonds, extra virgin olive oil
Antioxidants – blueberries, strawberries, raspberries, dark chocolate (70%+), green tea, spinach, kale, broccoli, beetroot, carrots
Zinc – oysters, beef, lamb, chicken, pumpkin seeds, cashews, chickpeas, lentils, eggs
Hydration – water, coconut water, watermelon, cucumber, celery, herbal teas
Collagen – bone broth, slow-cooked beef, chicken with skin, sardines, eggs, gelatin, collagen powder (Be Collagen - Code: NINARICHARDSON to save)
GENERAL TIPS
Blood sugar balance: Stable blood sugar supports stable skin. Prioritise protein at breakfast, pair carbohydrates with protein and healthy fats, and avoid skipping meals to help reduce breakouts, dullness and premature ageing.
Support gut health: A healthy gut supports clearer skin. Include fermented foods such as yoghurt, kefir and sauerkraut, alongside fibre-rich vegetables and adequate water intake to support the gut–skin connection.
Prioritise sleep: Skin repairs itself overnight. Aim for 7 to 9 hours of sleep in a cool, dark and quiet room. Consistent sleep and wake cycles support collagen production and reduce inflammation.
Daily SPF: Ultraviolet exposure is one of the biggest contributors to premature ageing. Apply sunscreen daily, even on cloudy days.
Eat a variety of colourful foods: Different coloured fruits and vegetables provide a wide range of antioxidants that protect the skin from oxidative stress and support skin glow.
Reduce inflammatory oils: Limit highly processed seed oils and deep fried foods. Focus on omega-3 rich fats to help reduce redness and support skin barrier health.
Avoid over cleansing: Overwashing can strip the skin barrier. Use gentle cleansers and avoid harsh actives that may cause dryness and sensitivity.
Stress regulation: Chronic stress can increase cortisol levels which may contribute to oil production and inflammation. Breathwork, Pilates, time in nature and nervous system regulation practices are often underrated but powerful for skin health.
BEAUTY HACKS
Facials - Chemical peels, skin needling, gua sha, LED, microdermabrasion
Lymphatic - Sauna, lymphatic massage, dry brushing, walking, swimming, vibration plate
Silk pillow case
Quality skin care
Take a few of these tips and implement them into your diet and lifestyle and observe how it may improve the quality of your skin over time. If you need more guidance, consider booking a consultation for personalised care.
