2 easy ways to have better skin

If you’re looking in the mirror in the morning and telling yourself that your skin has seen better days, then stick with me. I’m gonna share with you 2 easy ways to have better skin. Both of them are simple, yet powerful in helping you regain your glow.

Skin is the largest organ of the body. Beautiful glowing skin is about more than just the cosmetic products you’re using. You’ll get better results when you also tweak your diet to aid your everyday skincare routine. That’s how you can get to improve not only your skin but also your health.

As Mark Sisson says, there is a deep connection between skin health, gut health, and inflammation. It makes normal sense to see your skin improving once you start working on your nutrition.

So here are the 2 easy ways to look and feel good in your skin.

 

# 1. Add collagen to your diet

Collagen is an incomplete protein source. It’s considered incomplete because it lacks one indispensable amino acid (tryptophan).

An increasing body of research shows that supplementing with collagen improves skin hydration, elasticity, roughness, and density.

 

Facts about collagen

– It is the most abundant protein found in humans.

– It’s responsible for conferring the strength and support to human skin.

– It is a primary structural component of the dermis.

– The natural production of collagen in the human body decreases with age, after reaching its peak time around 20-25 years old.

Foods that support collagen production

The best way to increase your collagen intake is via food. Food should always be your first option to give your body all the necessary nutrients.

As you may not fancy a serving of pig’s feet, shark fins, or donkey skin, which are valuable and prominent parts of Chinese cuisine, there are plenty of other options easier to incorporate into your meals:

 

1. Bone broth 

Bone broth in a health and wellness coaching article presenting 2 simple ways to have better skin

Bone broth is probably one of the rising stars of our contemporary diet, getting a lot of endorsement from healthy lifestyle advocates, especially the primal and paleo ones like myself.

 

2. Chicken, pork, and beef 

Chiken, pork and beef in a health and wellness coaching article presenting 2 simple ways to have better skin

Their bones and connective tissues are used for collagen supplements.

 

3. Fish and shellfish

fish and shellfish in a health and wellness coaching article presenting 2 simple ways to have better skin

Their bones, ligaments, scale, head, and eyeballs contain more collagen than their flash.

 

4. Eggs

eggs in a health and wellness coaching article presenting 2 simple ways to have better skin

While the egg whites contain two amino acids that make up collagen, the egg yokes contain vitamin D, which is essential for immunity and maintaining healthy skin, bones, and muscles.

 

5. Leafy greens

leafy greens salad in a health and wellness coaching article presenting 2 simple ways to have better skin

Rich in vitamin C and chlorophyll, they have a supporting role in preventing cutaneous aging.

 

6. Berries, citrus, and tropical fruits

Berries, citrus and tropical fruits in a health and wellness coaching article presenting 2 simple ways to have better skin

With a high Vitamin C content, these are some of the best go-to sources if you want good looking skin.

 

7. Beans

beans in a health and wellness coaching article presenting 2 simple ways to have better skin

Protein-rich and full of zinc, they contain the amino acids necessary for collagen synthesis.

As I said before, with age, collagen production decreases. Supplementing is a great way to support your body’s natural collagen production.

More than twenty years of research show that the use of collagen peptides in the diet can lead to various improvements in health:

[…] “collagen peptides have been shown to exhibit important physiological functions with a positive impact on health. Numerous studies have shown an improvement in skin elasticity, the recovery of lost cartilage tissue, reduced activity-related joint pain, strengthened tendons and ligaments, increased lean body mass in elderly men and premenopausal women, and increased bone mineral density in postmenopausal women”, concludes a study published in The National Center for Biotechnology Information.

As collagen is an animal-based supplement, make sure you’re buying it from companies that have “good manufacturing practices.”

I prefer grass-fed collagen peptides. My favorite way of using it is to add it to my coffee. I don’t see a significant difference in taste and it adds richness to it.

coffee with collagen in a health and wellness coaching article presenting 2 simple ways to have better skin

If you’re concerned about the taste, try other forms of collagen supplements like liquid or capsules.

 

#2. Drink more water

One of the most overlooked practices for improving skin quality is drinking plenty of water.

Family drinking water in a health and wellness coaching article presenting 2 simple ways to have better skin

The recommendations in regards to the adequate water intake differ between North America and Europe. The “Dietary Guidelines for Americans 2010” recommends 3.7 and 2.7 L/day for men and women, respectively, while the European Food Safety Authority (EFSA) indicates dietary reference values of 2.0 and 2.5 L of water per day for women and men, respectively. This is roughly 8 to 10 glasses of water.

Even though the recommendations differ, they have one thing in common: the intention to drive health behavior change, as there is an alarming trend to satiate thirst with other beverages than the plain drinking water.

Facts about water:

Up to 60% of the adult human body is made of water.

– It serves a number of essential functions in the body like transporting nutrients, regulating body temperature, and flushing out waste.

– Babies have more water in their bodies than adults.

– Men have more water in their bodies than women (percentage-wise).

The association between water intake and the quality of the skin has been widely accepted, with research emerging to back it up.

One study that was designed to quantify how dietary water affects human skin hydration and biomechanics concludes:

“These results seem to confirm that higher water inputs in one’s regular diet might positively impact normal skin physiology, as expressed by its hydration and biomechanical behavior, and in particular in those individuals with lower daily water consumptions.”

Dehydration, which occurs when the body uses more water than it receives, has multiple negative health effects, dry skin being just one of them. Impaired cognitive function and mental performance, headaches, bloating, kidney stones, constipation, hyperperspiration, and even heatstroke can be caused by insufficient plain water intake.

When I started off as a health and wellness coach, I was surprised to see where my clients were with drinking water: very few of them were hitting close 2 L / day, the lowest threshold of recommendations.

If you’re drinking way less than the recommended quantity, and you value your health, I suggest you start doing something about that.

Are you one of the many people who simply forget to drink water?

There’s an easy way to go about that: set a recurring reminder on your phone and schedule it to go off every 60 minutes. When you hear it ring, stop whatever you’re doing and drink 1/2 glass. You’ll find out that, if you drink your first 1/2 glass at 8 am, by 10 pm you’ll hit close to 8 glasses of water.

As Jacques Yves Cousteau said, “We forget that the water cycle and the life cycle are one.”

How’s your water intake? Let me know in the comments below.

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