10 Tips For Healthy Skin

When it comes to health, mental and physical wellness are top of mind. You
work out, eat clean and keep stress in check. But, what do you do for your
skin? We’ve polled our experts for their advice; read on for their top tips
for keeping your skin strong and healthy.
1. Drink Water
Drinking water may not directly impact your skin’s hydration levels, but it
does benefit your largest organ indirectly. Your body requires proper
hydration to carry out key functions that support healthy skin. When
hydrated, it can move along beneficial fluids more effectively and flush
unwanted toxins, helping to minimize inflammation and support your
skin’s moisture barrier. Water is also essential to the production of
structural proteins like collagen and elastin that keep your skin strong,
plump and elastic. So, while eight glasses of water a day may not be the
miracle cure you’re looking for, it does help you maintain a healthy,
youthful looking complexion.
There are several ways to ensure your body is getting the hydration it
needs. In addition to drinking water, you can incorporate water-rich foods
into your daily diet. Foods like cucumber, tomatoes, watermelon and
strawberries are more than 90% water, making them excellent sources of
hydration. Another great pick: celery. Wellness expert Preeti Seth tells us,
“Celery contains super nutrients! … Juicing celery takes out the fibrous stalk
and concentrates all the potent vitamins and minerals contained in celery.
It is also an alkalizer, anti-inflammatory and all around miracle plant.”
2. Load Up On Antioxidants
It’s no secret that antioxidants are skin care superstars. But, what do they
really do? In short: Antioxidants neutralize and protect the body from free
radicals. Free radicals are unstable and highly reactive molecules that come
from a variety of sources, including air pollutants, chemicals, UV rays and
cigarette smoke. These atoms are missing an electron and, in an effort to
stabilize, seek out other molecules to bind to. If this continues to happen, it
triggers oxidative stress which plays a role in premature aging of the skin.

Antioxidants are naturally occurring vitamins and minerals that fight free
radicals by donating an electron, thereby reducing their reactivity and

protecting the skin from damage. Your body produces antioxidants
naturally, but you can also find them in everyday foods like berries and
leafy greens, as well as surprising sources like coffee and popcorn. Here are
some common antioxidants that are beneficial for your skin and the foods
they can be found in:
Vitamin C: Most fruits and vegetables, especially berries, oranges and
bell peppers
Vitamin A: Milk, butter and eggs
Vitamin E: Nuts, seeds and leafy greens
Beta-carotene: Brightly colored fruits and vegetables like carrots,
mangoes and spinach
Lycopene: Red and pink fruits and vegetables like watermelon and
Lutein: Leafy greens, corn, papaya and oranges
Anthocyanin: Purple-colored foods like blueberries, pomegranates
and beets
Catechins: Green tea, dark chocolate, berries

3. Embrace Healthy Fats
Other key components of healthy skin are essential fatty acids (EFAs) like
omega-3 (linolenic acid) and omega-6 (linoleic acid). These healthy fats
serve as the building blocks of healthy cell membranes and are an integral
component of the skin’s moisture barrier. In addition to helping the skin
retain moisture and absorb beneficial vitamins and minerals, a healthy lipid
barrier keeps out irritants that can cause dryness and inflammation.

Unlike antioxidants, EFAs cannot be synthesized by the body and must be
sourced from your diet or topical skin care. Here are some sources of these
beneficial fats:
Omega-3: Salmon, mackerel, sardines, flaxseeds, chia seeds, walnuts,
Omega-6: Soybean oil, walnuts, sunflower seeds, almonds, cashews
A non-essential fatty acid (“non-essential” in that your body can produce it
on its own) is omega-9 (oleic acid). These highly occlusive oils are
particularly beneficial for dry skin due to their ability to seal in moisture
and soften skin. Sources of omega-9 include extra virgin olive oil, rosehip
oil, avocados, nuts and sesame oil.

4. Limit Sun Exposure
One of the greatest threats to healthy skin is sun exposure. UV rays are the
prime cause of melanoma, which the Skin Cancer Foundation cites as the
most common – and most dangerous – form of skin cancer. The course of
action to minimize your risk of developing melanoma is to protect yourself
from exposure to UV rays: Seek shade, apply SPF and wear protective
Sun exposure also contributes to premature skin aging. Preeti Seth, says:
“UVA rays destroy collagen, contribute to a lack of elasticity and tone and
cause thicker looking skin.” Sun damage can cause the skin to take on a
leathery appearance, punctuated by the appearance of deep lines and
wrinkles. Over time, age and liver spots also emerge due to sun damage
that has accumulated over many years of exposure. In addition to
protecting your skin with SPF, incorporate high quality after-care products
into your routine to improve your chances of minimizing damage.
5. Curb Your Sugar Intake
Sugar is one of the worst offenders for aging your skin. Remember free
radicals? In a process called glycation, sugar bonds with proteins to
produce those same unstable molecules. Free radicals not only destroy
collagen and elastin (structural proteins that keep your skin strong and
supple) but also prevent your body from producing more. Without these
essential building blocks, your skin loses its strength and elasticity, and fine
lines and wrinkles begin to set in.
6. Limit Stress
From accelerating the aging process to increasing sensitivity and causing
flare-ups, stress has an unfortunate way of showing up right where you
don’t want it: on your skin. One way stress impacts your skin is by
triggering the release of cortisol (aptly called the “stress hormone”). High
cortisol levels accelerate the aging process by breaking down collagen and
elastin; they also signal your skin to produce more oil, contributing to the
development of acne. During times of stress, your body also releases
inflammatory chemicals like interleukins as part of its fight or flight
response. While inflammation is necessary to protect your health, it can
exacerbate already uncomfortable skin conditions.
A great way to limit stress is to take pause. Preeti suggests beginning your
day with grounding exercises like deep breathing and meditation: “Breathe

deeper. Take time to notice your breath. When the breath is shallow, it
indicates the body is in contraction and tense. Take time to notice your
breath, increase the length of the inhale and exhale and watch how your
body relaxes.” Preeti also touts the benefits of a meditative practice: “A
newer thing I took up just two years ago was meditation – it has been such a
game changer for me. It has helped me stay more grounded, less reactive
and just overall more present and happy!”
7. Exercise Regularly
Regular exercise can do wonders for maintaining and improving the health
of your skin. A sweaty workout raises your heart rate and increases blood
circulation, which is necessary to deliver oxygen and essential vitamins and
nutrients to your cells. Exercising regularly can also counteract the aging
process by reducing cortisol levels and activating the release of healing
endorphins. Preeti says: “Moving your body is medicine. It allows for
detoxification by flushing all of the organs, it increases respiration, it
lubricates joints and strengthens muscles. Breathing and moving can help
balance hormones and move waste stagnating in the intestines. All of this
leads to healthier, happier skin.”
One thing to keep in mind: Always cleanse your skin after a workout.
Sweating is your skin’s natural way of detoxing but without a proper wash,
any toxins that have been released can seep back into your pores. Allow
yourself extra time post-workout to rinse sweat and debris from your skin
so it can experience the full benefit of your workout.
8. Try A Digital Detox
One of the recent top spa and wellness trends is to disconnect from your
devices – especially before bed. Why? Preeti explains: “Shutting off
electronics and light can help your body do what it needs to do in the
evening: produce melatonin and wind down to go to sleep.” During REM
sleep is the optimal time for your skin to repair and regenerate: Melatonin
counteracts environmental damage, Human Growth Hormone accelerates
cell regeneration and your body’s stem cells reproduce at a quicker rate.

Preeti advises: “Stop scrolling on your phone or be on your computer at
least 1 hour before bed.  In fact, if you can, try to avoid all screens once the
sun goes down! Ok, let’s be real, that’s almost impossible, so I suggest
wearing blue light blockers. This will not only help you from damaging

your eyes from the light of the screens, but once the sun goes down, your
body will want to produce melatonin, but won’t if you are being exposed to
that blue light! Get the most out of your sleep by blocking that light or
staying away from those screens.”
9. Get 8 Hours Of Sleep
Getting enough sleep is just as essential as disconnecting before bed. In fact,
studies reveal that lack of sleep contributes to more fine lines and wrinkles,
uneven skin tone and less elasticity. Preeti emphasizes: “Get more sleep!
Getting less than 8 hours of sleep is so last year … The more sleep you get,
the healthier you are. All the repair processes occur when your body is in
deep sleep. It’s during this time that hormones and neurotransmitters are
produced that create optimal health, fight off disease and work on
epidermal tissue, muscles and joints.” By getting enough hours of sleep, you
give your body enough time to perform the functions that keep your skin
10. Use Natural Skin Care
One of the best things you can do for your skin is to incorporate natural
ingredients and products into your skin care routine. Choosing natural skin
care ensures that you are not exposing your skin to harsh chemicals that
can disrupt its moisture barrier and cause irritation and dryness.
Additionally, natural, organic, minerals and antioxidant-rich ingredients
that improve your skin’s health over time. Biodynamic crops alone have
been found to contain up to 13% more potassium, 20% more sodium, 34%
more iron and 47% more Vitamin C than conventionally grown

At Eminence Organics, we keep your skin’s health top of mind. Our natural
skin care is infused with fresh fruit pulps, plants and exotic spices that are
sourced from organic farms. Choosing organic ingredients ensures that our
products are rich in essential vitamins and nutrients and free of harmful
chemicals like added parabens, petrolatum, mineral oils, propylene glycol
and sodium lauryl sulfate.

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