Good skin starts from within.

You get out what you put in, so lets look at choosing plenty of fresh produce for a fresh start and vibrant skin.

Our skin is our body’s biggest organ and acts as an external barometer for our internal wellbeing. Our skin receives essential nutrients only after most of our body’s other organs, so it’s important to get our diet right, in order to fulfil what our skin requires too.



How do we do this?


Ideally we should drink 2 litres of water per day.

Water is vital to keep our body and skin hydrated. To really help the outer most layer of skin, we also need to use topical moisturisers for an external boost of hydration.


Cut down on refined sugar

Reducing your sugar intake is vital. Excess sugar leads to glycation, a process in which sugar breaks down essential collagen and elastin, making skin lose its elasticity and therefore make you appear to age faster. So step away from the biscuit tin!!


Eat foods rich in anti-oxidants Vitamin A and C.

Reactive Oxygen Species (ROS) are created mainly by UV radiation. Oxidative damage is caused by dermal protein damage from ROS, which is why regular use of SPF is essential. Oxidation in the body causes the breakdown of cells producing free radicals that attack healthy cells, speeding up the ageing process.

Anti- oxidants work against this process and reduce the harmful effects. Vitamin A and C are the key Anti-oxidants. Vitamin A is fat soluble whilst Vitamin C is water soluble.  UV light destroys Vitamin A resulting in skin degeneration so we need to attain more Vitamin A within our diet. Vitamin A improves the colour and texture of the skin and minimises fine lines and wrinkles by pumping up collagen levels to help keep skin soft and supple, it also boosts skins moisture levels from the inside.
Large daily doses of Vitamin C are not fully absorbed in the body, so its better to spread out smaller daily doses to give your immune system a real boost. If you take a 1000mg effervescent tablet, try splitting it morning and evening.  Colourful fruit and vegetables also contain Vitamin C.
For topical, external Anti-oxidants try Dermalogica’s Age Smart range.


Essential fatty acids

EFA’S are required to hydrate the cells and therefore the skin. Salmon and avocados are excellent forms of EFA’s. Or cheat and take Udo’s capsules which are full of EFA’s plus Omega 3,6 and 9.


Moderation in all things.

Lastly, and probably most importantly after the excesses of the festive period, is the reduction of alcohol. Alcohol has a dehydrating effect on the body thus leading to not so healthy looking skin.


By Mandy Oxley Swan – Beautician at Shine Holistic.