Skin ageing has become a scorching social media and media topic in recent years. Additionally, you will find other skin advice related to issues like acne, eczema, adult acne, hormonal acne, photo skin ageing, and rashes.

At House of Holistic Performance, we focus on the holistic wellness solutions for women. We are dedicated to address the roots of your skin ageing identified by characteristics like the development of wrinkles, reduced elasticity, laxity, and a rough-textured appearance.

Other factors affecting skin ageing include: pollution, smoking, poor nutrition, and sun exposure

Long-term exposure to solar ultraviolet (UV) radiation is the primary factor of extrinsic skin ageing, called photoaging.

Drawing from my clinical experience at my functional medicine and lifestyle clinic, I have decided to share a few simple steps to support the natural repair and regeneration of the skin. While many of my female clients visit our clinic for common acne associated with PCOS, female adult acne or hormonal acne is also prevalent.

It’s important to note that I am not approaching this blog from a dermatologist’s perspective. Therefore, I always recommend seeking advice from a professional healthcare provider. However, I would like to delve into addressing skin ageing from a nutrition and lifestyle standpoint.

Once you follow my journey, you’ll learn that I battled severe acne for a significant part of my life. Despite undergoing years of antibiotic treatment, I didn’t see lasting results. It was in my twenties that I discovered Accutane, which proved to be the solution to my skin issues.

However, the aftermath of my acne treatment brought along side effects like emotional problems, heightened sensitivity, dehydrated skin, and impacts on my liver health. These effects may have even contributed to iron deficiency anemia problems later on.

It’s important to note that outside of drug therapy, you can support your skin health and aging. Now, in my forties, I’ve noticed changes in my skin due to pregnancy and life stresses over the past five years. As a result, I’ve had to update and personalize my skincare routine to adapt to these changes in my personal and professional life.

With your body being composed of 60% water, maintaining proper hydration is crucial for keeping your skin well-hydrated, reducing visible wrinkles, and slowing down the signs of skin aging. According to research , it is generally believed that dietary water can be beneficial for overall health, especially in terms of preventing age-related skin issues.

Drinking an adequate amount of water not only optimizes your digestion but also supports the body’s detoxification processes. Consequently, your skin may appear cleaner with fewer spots and a brighter complexion, as it becomes nourished from the inside out. Keep in mind that water loss occurs through urination, bowel movements, and sweating, underscoring the importance of replenishing this essential resource.

Photoaging, an amalgamation of solar tissue damage and the natural aging process, arises from recurrent exposure to ultraviolet radiation sources such as the sun and tanning beds. Chronic UV exposure not only induces aesthetic effects but also leads to clinical injuries.

Acute UV exposure is linked to sunburn, DNA modifications, and immune suppression. In contrast, prolonged, persistent exposure results in premature skin aging (photoaging) and skin cancer (photocarcinogenesis).

Ultraviolet B (UVB) with a wavelength of 290-320 nm and Infrared A (IRA) spanning 770-1400 nm are intricately associated with extrinsic skin aging processes

1. Changes in Visible Color –  prolonged exposure may alter the natural color of the skin.

2. Texture Changes in the Skin Surface -the skin’s texture may undergo transformations over time.

3. Loss of Pink Glow –  extended exposure might result in the diminishing vibrancy of the skin.

4. Increased Roughness – the skin may become rougher with prolonged exposure to UV radiation.

5. Appearance of Threadlike Red Lines (Telangiectasia) – chronic exposure may lead to the development of visible red lines or patterns on the skin.

6. Appearance of Purpura (Blood Spots or Skin Hemorrhages) – prolonged exposure can manifest as purple-colored areas, particularly noticeable on the skin.

7. Development of Fine Lines (Rhytides)- long-term exposure may contribute to the formation of fine lines known as rhytides.

Implementing protective measures against photoaging is crucial in maintaining skin health and preventing the visible consequences of prolonged exposure to ultraviolet radiation.

Throughout history, fermented foods have played a significant role in human diets and therapeutic practices, with origins dating back to ancient civilizations such as the Egyptians, Greeks, and Italians, as early as 7000 BC. Notably, the Georgians even included wine in their diet as early as 6000 BC. In 1907, Elie Metchnikoff highlighted the longevity benefits of friendly bacteria found in yogurt.

Fermented foods like kefir have long been recognized for their natural efficacy in treating conditions such as diarrhea and digestive infections. Additionally, breast milk, serving as the initial probiotic introduction for newborns, supports infant growth and immune function, among other vital roles.

Studies have demonstrated the positive impact of specific probiotic strains on skin health. For instance, daily consumption of the L. lactis strain H61 for eight weeks by middle-aged women showed improvements in skin elasticity. Similarly, oral intake of L. plantarum HY7714 among subjects aged 41–59 resulted in increased skin moisture, reduced wrinkle depth, and enhanced skin gloss and elasticity.

Further research indicates that oral administration of L. reuteri for 12 weeks led to increased melanin production and decreased Trans-Epidermal Water Loss (TEWL). Similarly, supplementation with L. rhamnosus, B. breve, and S. thermophilus demonstrated improvements in skin hydration and barrier function.

Probiotics and prebiotics have shown promise in reducing inflammation levels, thus contributing to the prevention of premature skin ageing.

 – Kefir (check for coconut kefit for a dairy alternative)

– High-quality yogurt ( check for coconut kefir for the dairy alternative)

– Berries

– Apples

– Artichokes

– Asparagus

– Bananas

– Barley

– Chicory

– Cocoa

By prioritising gut health and incorporating these skin-friendly probiotics and prebiotics into your diet, you can promote skin health and combat premature ageing from within.

Incorporating vitamins A, C, and E into one’s dietary regimen assumes significance due to their antioxidative properties. These vitamins act as formidable defenders against free radicals, fostering cell renewal and enhancing skin luminosity. Additionally, the inclusion of collagen supplements has demonstrated efficacy in elevating skin elasticity and dermal collagen density.

Vitamin A– yoghurt, eggs, oily fish: salmon, mackerel, liver, orange colour fruits and vegetable such as sweet potato, papaya, orange, goat cheese, feta cheese, carrots, green leafy vegetable, pumpkin, parsley, tomato, red bell pepper

Vitamin C

Vitamin C plays a vital role in maintaining skin health and collagen production. However, it is also helpful to support the nervous system during a prolonged stress response and cortisol production. Hence the pools of Vitamin C can be lower when you are run down and have more priority in your life. Remember, you only can take Vitamin C from your diet or supplement it, so make sure you review your daily vitamin C intake by assessing your nutrition.

Vitamin C rich foods:

• Red fruits and vegetables, broccoli,
• peppers.
• Strawberries.
• Blackcurrants.
• Broccoli.
• Brussels sprouts.
• Potatoes.

Vitamin E

Vitamin E is a crucial vitamin for female hormonal health and has protective properties that support skin health and protect it against solar radiation. It is an essential antioxidant that the best used in combination with other antioxidants such as Vitamin C. 

“Vitamin E is the major naturally occurring lipid-soluble non-enzymatic antioxidant protecting skin from the adverse effects of oxidative stress including photoaging.”

Vitamin E rich foods:

• almonds
• sunflower seeds
• broccoli
• asparagus
• spinach
• red bell pepper
• mango
• Avocado

One scoop of collage

One glass of almond milk

One tablespoon sunflower butter

1/2 mango

1/4 avocado

One glass of cold water

Blend and enjoy your vitamin skin boster

Ensuring adequate rest and repair during the night is paramount for optimal skin health.

Various factors may compromise your sleep, such as work commitments, motherhood, embarking on new projects, or significant life events. Recognizing and addressing the reasons behind your compromised sleep is the first crucial step in preserving the regeneration and repair processes vital for skin health.

To enhance your sleep hygiene, it’s imperative to:

Limiting coffee  and alcohol consumption are my two top tips on how to improve sleep you can implement today.

Diets rich in refined carbohydrates and those with a high glycemic index can elevate insulin levels, triggering a cascade of general inflammation that accelerates the process of photoaging in the skin.

The ageing theory known as Advanced Glycation End products (AGEs) suggests that sugar contributes to AGE production. Interestingly, certain foods, particularly animal proteins and fats, release more AGEs during and after cooking compared to sources like vegetables, fruits, whole grains, and milk. Consequently, a diet high in processed meat and fats not only hastens skin aging but also induces changes in collagen, elastin, and fibronectin.

Processed food diets, recognized for their inflammatory nature, have a profound impact on overall health and skin well-being. By reducing inflammation through the elimination of processed foods, you can positively influence your skin’s long-term health.

The glycation process, first described by Maillard in 1912, is closely associated with diabetes mellitus and other pathologies. Balancing glucose levels is crucial, as prolonged exposure to hyperglycemic conditions is linked to premature cellular skin aging.

Studies emphasize the role of stress response resilience, genetic predisposition, and environmental influences on gene expression in the skin aging process. Chronic stress, in particular, plays a significant role, influencing vulnerability to ageing and age-related comorbidities through epigenetic modifications.

Clinical studies establish a clear link between physiological stress and the onset of skin disorders. As the largest organ and primary sensing organ in our body, the skin is attuned to both internal and external stressors. Conditions like eczema and psoriasis often correlate with elevated stress levels.

Moreover, stress adversely affects the gut microbiome, creating a connection between stress, skin conditions, increased inflammation, and accelerated skin ageing. The skin houses its brain-skin connection system, known as the peripheral HPA (hypothalamic-pituitary-adrenal axis), producing receptors for stress hormones like CRH and ACTH.

Could it be that the skin serves as a mirror reflecting the health of both the gut and the nervous system?

Subsequent research by Hodge has shed light on the impact of various food thermal processing methods on glycation, emphasizing the importance of mindful cooking practices for skin health.

With my next culinary post , I will dive more into the cooking practices best for our health and for our skin at the same time.

Smoking emerges as an independent factor significantly accelerating the premature skin aeging process. Extensive years of smoking and the daily pack count serve as robust indicators of  declining skin quality, making it imperative to delve into the detrimental effects of this habit.

Remarkably, the impact of smoking on facial wrinkling can surpass that of sun exposure, underlining the profound influence of this lifestyle choice on skin health. For individuals who smoke, addressing specific skincare needs becomes crucial due to the lower moisture levels observed in this demographic.

To counteract the adverse effects of smoking on the skin, incorporating additional hydration is paramount. Furthermore, recognizing the diminished levels of Vitamin C associated with smoking highlights the importance of supplementing antioxidant support. A strategic regimen that includes Vitamin C can help mitigate the lowered antioxidant levels induced by smoking, contributing to overall skin health and resilience.

When considering essential skincare products, it is crucial to seek guidance from your healthcare provider to ensure a tailored and effective skincare routine. Here are key products that, when used appropriately, contribute to optimal skin health:

1. Sunscreen UV – try natural sunscreen on your face

2. N-acetyl Cysteine (NAC) – NAC, renowned for its antioxidant properties, plays a pivotal role in combating oxidative stress and supporting overall skin health.

3. Vitamin C – when used as a topical product, Vitamin C acts as a potent stimulator of collagen production in the dermis. Its application has demonstrated clinical improvements in photoaged skin, making it a valuable addition to any skincare routine.

4. Retinol (Vitamin A Derivative) – recognized for its ability to boost collagen production, retinol is a key component in promoting skin elasticity and resilience.

5. Peptides and Tripeptides –  peptides and tripeptides are essential in skincare, contributing to the synthesis of proteins like collagen. They play a crucial role in maintaining skin structure and firmness.

6. Alpha Hydroxy Acids (AHAs) –  AHAs, including glycolic acid, lactic acid, and salicylic acid, serve as exfoliants, promoting cell turnover and enhancing skin texture.

7. NAD (Nicotinamide Adenine Dinucleotide) –   NAD, a coenzyme involved in cellular energy production, holds promise in skincare for its potential benefits in skin rejuvenation and repair.

Remember, the integration of these skincare products into your routine should align with your specific skin needs. Always consult with your healthcare provider to tailor their usage to your individual requirements and maximize their effectiveness in promoting skin health.

Yours in Health

Daria