Adding the glow back into ageing skin.

It is my humble belief that ageing skin can be very beautiful; our faces are a reflection of our life experiences and times gone. Laughter lines, frown lines…indifference lines! Indeed, ageing is a privilege revoked from so many.

Having said that, as we journey into our 40’s and beyond, so many of us feel lacklustre and less vibrant than we once did. So taking care of ourselves from the inside, to feel the best we can, starts becoming more important. And this is particularly relevant when honing in on the health of our skin; the biggest and most visible organ in our body.

As the years pass us by, our skin naturally loses its firmness and elasticity so fine lines start to appear. Our bodies are commonly producing less collagen, elastin and hyaluronic acid, making the appearance of our skin less ‘spring-like’. Achieving healthy looking skin is not about finding a quick fix or a single miraculous product. It is about finding a ‘holistic’ approach to enhance the look and feel of our skin from the inside out. And this overall result is very dependent on our nutrition.

So what can we do to enhance our skin's natural vitality, texture and radiance?

Healthy fats

We should not be scared of natural fat found in whole foods! Healthy fats provide the lipids that help plump our skin and allow it to glow from within. These beneficial fats are anti-inflammatory in action and promote a more supple, firmer skin. They are also important for the structure of the skin cell membrane, improving oxygen flow and nutrient transport to the skin. Food sources include oily fish, nuts, seeds, avocados and extra virgin olive oil. 

Protein 

Essential for cell repair and renewal, protein helps maintain the skin’s strength and firmness. Not only that, amino acids (the building blocks that make up protein), are imperative for natural collagen production. Bone broth is particularly rich in these amino acids so a nice one to add in, especially warming and satisfying during those Winter months! Protein-rich foods such as chicken, salmon, quinoa, lentils, oats and almonds provide the necessary components to support skin structure. 

Pre & Probiotic Foods

The health of our gut is closely linked to various skin conditions. Incorporating gut-friendly foods can promote a healthy microbiome and therefore, healthy skin cells regeneration. Include items like chicory, artichoke, garlic, onions, asparagus, oats, bananas, kombucha, miso and sauerkraut into your diet.

Water + Electrolytes 

Drinking 1.5-2 litres of filtered water daily is crucial for eliminating toxins and keeping the skin well hydrated, which will be reflected in the skin's appearance. Adding in a good quality electrolyte formula once daily with a glass of water can boost the hydration of your skin to the next level, particularly if you are someone who enjoys regular exercise and therefore, can become dehydrated more easily.

Antioxidant rich foods 

These guard against environmental damage and help to fight free radicals, contributing to a younger-looking and more radiant glow. Aim for five to seven servings per day colourful fruits and vegetables to support healthy skin cell turnover and overall vibrancy. 

Collagen supplements

Although the body produces its own collagen from the protein we consume, production declines with age – falling rapidly in our 40s and beyond. Collagen is the main protein in the body, found in skin and connective tissue, and therefore, a popular supplement to support ageing skin.

Clinical studies have shown that collagen can help reduce wrinkles, boost skin elasticity and improve hydration. But effectiveness really does depend on the quality of the formula. Opt for marine (fish-derived) or bovine (cow-derived), with the latter proving more effective as it contains two different key types of collagen needed by the body. It’s also advisable to choose a supplement that doesn’t contain unnecessary ingredients, sugars, artificial sweeteners or additives. Hydrolysed collagen peptides in particular have been shown in clinical studies to improve the elasticity and hydration of your skin cells, therefore improving the appearance of our skin.

My favourite collagen supplements are Ancient and Brave Bovine True Collagen derived from grass-fed cows. This powder is a nice, clean (and odourless!) formula, backed up by robust science and is highly absorbable. The overall winner for me, however, is Totally Derma Nutraceutical Collagen drink. The formula is fab; it is a high-strength collagen drink supplement containing collagen amino acid peptides, hyaluronic acid, and high levels of key antioxidants, anti-inflammatories, and minerals for collagen production and skin repair. This really is a premium product but you do pay for what you get.