It’s the time of year that slowly starts turning the leaves all shades of red, yellow and auburn, we start turning on the heating in our homes and begin to take out thicker layers of clothing, start noticing that our facial moisturiser is no longer hydrating enough and begin to crave more hearty, warming foods.
This is nature’s way of telling us that seasons are changing and we need to update our self-care rituals to match the seasons of the natural world.
For most of us, having healthy and glowing skin is something we wish for but often find that especially during the changing of the seasons, maintaining this becomes a challenge. Changing temperature constantly (think: hot shower, cold commute, warm office (usually) and again, step outside into cold air and repeat) – this really affect the skins ability to regulate oil production. A lot of people also experience eczema and flaky and dry skin during autumn and winter. Autumn often bring about a change in what you eat and how much you drink – which is a huge factor in the balance of your skin and skin’s hydration during these months.
“Your skin is like a mirror, that’s echoing what’s going on inside your body. Eating the right foods will have a positive impact on your complexion.”
So lucky for you, here is a simple list of 5 things you can do to help your skin to feel and look healthy and glowing:
Drink plenty of water (at least 8 glasses each day), if you’re active or are in a heated/air conditioned place for many hours of the day, drink more.
Eat foods that are rich in healthy fats, such as avocados, sea buckthorn, nuts and seeds and oils; such as olive oil
Ensure you eat at least 5 portions of different colours of fruit and vegetables every day, preferably more (and eat the skins too if you can, they contain a lot of the good stuff)
Make sure you clock in at least 7 hours of sleep each night (essential for skin regeneration)
Clock at least 20mins of walking in fresh air each day, rain or shine.
Drinking enough of water is so important for glowing skin – and so many other functions in your body so it’s one of those small changes to make in your life that will bring really incredible positive changes. If you can’t remember to drink, set yourself a reminder on your phone every 1,5 hours to down a glass.
Eating plenty of different colours will ensure that you get a balanced mix of vitamins and minerals that your body needs to repair itself and maintain a smoothly functioning digestive system, cognitive function as well as healthy, balanced skin. Studies have shown that carotenoids, the antioxidants in brightly coloured fruit and veg, can reduce our skin’s sensitivity to the sun. Lycopene, found in red fruits and vegetables, acts as your skin’s internal sunscreen, while orange varieties of fruits and veg, like sweet potatoes and carrots, provide beta-carotene, which our bodies convert to skin-vital vitamin A.
Vitamin C is vital for collagen production, and is found in abundance in peppers, kiwis and berries, such as blueberries, cranberries and blackcurrants.
One not very well known skin superfood is sea buckthorn. It contains all of these important nutrients – all in a very small and compact package. For example, just a small handful of fresh berries or a few spoonfuls of sea buckthorn powder pack your daily dose of vitamin C. You really don’t need a lot of this superfood in your diet to reap the benefits.
This bright orange berry is also a great source of vitamin K and vitamin A – which makes it quite the health bomb for your whole body.
If you’ve not yet tried it, why not give it a go in a recipe such as this:
For more details on the recipe and to purchase sea buckthorn powder, please visit the Arctic Power Berries shop.
If you’d like any support or advice on how to make all this happen in your life, please get in touch with Taru @ ArcticNut Nutrition Coach.