We have all heard that saying, “Love the Skin you are in”. This statement can be interpreted in so many ways, from body confidence, to beauty, to overall skin health. In this article, let’s focus solely on skin health, and how you can truly love the skin you are in. Let’s deep dive into what the skin does for us (A LOT!!) and how we can achieve healthy, radiant skin.
The skin is a truly amazing and complex organ! It is one of the largest and fastest growing organs of the human body. It is our first line of defense against the outside world, protecting our internal tissue and organs from harmful microbes, injuries, UV radiation, harmful chemicals, and many other things. Our skin is important for regulating our body’s temperature, sensing pain and touch, vitamin D synthesis, and it even helps to regulate our water and electrolyte balance.
We have three main layers to our skin, the epidermis (top layer), the dermis (mid layer) and the hypodermis (bottom layer). All three layers have incredibly important roles. Let’s quickly cover some of those roles to better understand the lasting impact that UV ray damage and environmental pollutants can have on the skin.
Epidermis: The epidermis is your mighty, powerful protector. It is the thinnest layer, yet it is composed of 5 different layers. The bottom layer of the epidermis is where new skin cells are developing, and most importantly keratin and melanin are produced here. Melanin is what gives pigment to your skin and protects the cells from all forms of UV light. Keratin helps form the skin barrier, protecting you from the harsh external environment. In the top layer of the epidermis, we have something called corneocytes. Corneocytes are essentially dead keratinocytes, that help form a strong barrier against the outer elements. In this top layer we also have a very important lipid layer that helps regulate water and minerals. This helps to prevent moisture loss from the skin. This layer also has antimicrobial properties, protecting us from harmful pathogens and toxins. Pollution (including wildfire smoke), low humidity levels, heat, UV light (especially UVB) and even stress can all damage this layer of the skin. This can leave you with dry, scaly skin, skin inflammation and frequent skin infections.
Dermis: Listen up everyone, this is where wrinkles and scars form! The dermis is mainly composed of collagen and elastin, as well as sebaceous glands, sweat glands, blood vessels and hair follicles. This is also where you will find nerve endings, allowing you to feel different sensations. The dermis also has a role in thermoregulation through the blood vessels dilating and constricting, and through the sweat produced from the sweat glands. The dermis can become damaged through UV light exposure (especially UVA), burns of any sort, air pollution and hormones produced from stress. This can lead to premature aging of the skin, loss of elasticity which leads to fine lines, wrinkles and overall skin inflammation.
Hypodermis: You can thank this layer for keeping you warm on a cold winter day! The hypodermis, also known as the subcutaneous layer, is important for thermoregulation, protecting the organs, bones and muscles, serving as an energy store for the body (subcutaneous fat). It also connects the dermis to the muscles and bones. The hypodermis is like the foundation of the skin. As you get older, the hypodermis starts to shrink and thin out, leading to a sagging appearance in the skin. The hypodermis can be damaged by any issues affecting the epidermis or dermis, such as bed sores, infections, or third degree burns.
Now that you know a little bit more about the various layers of the skin and how damage can affect those layers, lets shift our focus on how we can prevent that damage to our skin in the first place, and what nutrients are needed to prevent oxidative damage in the skin to achieve a healthy, radiant glow.
Free radicals are the main culprit when it comes to skin damage. They are unstable molecules that can wreak havoc in the body, damaging cells and our DNA. The body generates free radicals in response to air pollution, UV rays, tobacco smoke, chemical exposure and they are also a natural byproduct of normal processes in cells. The body has a way of counteracting free radicals, and that is through antioxidants. Our body naturally makes some antioxidants, and we also consume antioxidants daily when we eat healthy foods, but this is often not enough. Free radicals can overwhelm our antioxidant defense system, triggering oxidative stress and damage. Oxidative stress plays a huge role in skin damage, it speeds up the aging process and can also cause various skin diseases and cancer.
So how can we further combat oxidative damage in the skin? With Antioxidants of course! Antioxidants are our skin’s BFF, as they scavenge and disarm free radicals, helping to reduce oxidative stress in the skin. Antioxidants help to reduce collagen and elasticity loss in the skin, and they can also help to give our skin more of a glow. Here are some of the top antioxidants for beautiful, healthy skin.
Resveratrol – This polyphenol tops the list for skin health. Resveratrol has been shown to accelerate skin regeneration and healing. It also reduces oxidative damage in the skin, improves elasticity and increases collagen production (2). You may have heard of Resveratrol in the news, especially in connection with wine. Wine lovers were rejoicing, knowing they were taking in antioxidant rich goodness with each sip. Red wine is highly concentrated in polyphenols, procyanidins and many other antioxidants. However, the alcohol and sugar in wine can do more harm than good in the body, especially when it comes to skin health. Alcohol can decrease collagen and elastin production, leaving you with weaker, dry, sagging skin (2). There are many other rich sources of resveratrol out there that are far less detrimental. You can find resveratrol in the skins of grapes, berries of all types, peanuts, pistachios and dark chocolate. The highest concentration of resveratrol can be found in the Japanese Knotweed, commonly used in resveratrol supplements.
Astaxanthin – This mighty Carotenoid is known as the King of Antioxidants! This big title is fitting for such an impressive antioxidant. In human studies, astaxanthin has been shown to reduce biomarkers of systemic oxidative stress (reduced MDA), increase skin elasticity, reduce the depth of wrinkles, and reduce the size of age spots (3). In one human study, high dose oral supplementation in combination with external application of astaxanthin produced the greatest results when it came to improving signs of aging. Astaxanthin increases collagen production, inhibits collagen breakdown, reduces UV light induced damage in the dermis layer and reduces damage caused by air pollution (4).
The A-Team – The antioxidant team, of course! Let me introduce you to 4 antioxidants that work hard at fighting pesky free radicals and preventing oxidative damage in the body, including within the skin. Let’s start with selenium.
Selenium is the most important trace mineral in the body. When it comes to skin health, selenium protects the skin from oxidative stress induced by UV light. It can promote the production of skin fibroblasts and increase collagen synthesis. This makes selenium a useful tool in combating ageing and photoaging of the skin (5).
Vitamin E is another powerful antioxidant that pairs well with selenium. Vitamin E has a protective effect against oxidative stress in the epidermis. It is well known for its ability to help reduce inflammation in the skin and improve the healing of wounds. It has been used with success in numerous inflammatory skin conditions such as scleroderma, dermatitis, and also with acne (6).
Zinc is another antioxidant that is a powerhouse for wound healing. It increases collagen production, and it is protective against UV damage in the skin (7). Topical zinc has strong anti-inflammatory and antibacterial actions, which has made it a useful tool in a variety of inflammatory skin conditions. Lastly, Vitamin C is a very powerful and abundant antioxidant in the skin.
Vitamin C can neutralize and remove toxic oxidants in the skin after exposure to environmental pollutants and UV radiation (8). This helps to prevent oxidative damage in the skin which can break down collagen, leading to fine lines and wrinkles. Vitamin C also increases the production of collagen, and it is critical for optimal wound healing. Did you know that Vitamin C can also help reduce hyperpigmentation? One study suggested that it can help improve Melasma by reducing melanin in the skin (9).
Now let’s talk about diet. Diet can play a huge role in skin health. It’s so true that the condition of our skin can often be a reflection of our state from within. It’s important that we get a wide array of nutrients and antioxidants in our diet, as well as enough fibre, protein and healthy fats. Don’t forget to stay hydrated as well! Following a Mediterranean style diet will help to achieve healthy, glowing skin. Try to aim for 5-7 servings of fruits and vegetables each day, selecting from a variety of different colors. This will help you get important nutrients and antioxidants that help to combat oxidative stress and maintain healthy skin. Consuming enough fibre throughout the day can help maintain optimal gut health. The are many studies now showing a connection between gut health and skin health, especially connecting Rosacea with SIBO (small intestinal bacterial overgrowth) 10.
Omega-3, 6 and 9 are important for optimal skin health. They can improve the skin barrier, help with wound healing and reduce inflammation in the skin. To increase your intake of omegas, eat a variety of different types of nuts and seeds each day and consume fatty fish (salmon, herring, mackerel) twice a week, or take fish oil daily. What about collagen for skin health?
Collagen has taken center stage lately for its ability to reduce signs of aging in the skin. Some studies have shown collagen to be beneficial in improving skin texture, thickness of the epidermis, and improving elasticity in the skin (11). Try incorporating collagen into your daily regimen to see how your skin benefits! However, anyone dealing with histamine intolerance should avoid collagen, as it is high in histamine.
One last thing to touch on is the impact of stress and sleep on the skin. There is so much truth to the phrase “Beauty sleep”. Sleep is a time for repair and rejuvenation of the body. When we don’t get enough sleep, it can impact our body’s ability to produce collagen and repair skin damage created throughout the day. This can leave your skin looking lackluster and dry. Stress can also impact your skin’s ability to heal and defend itself. Long term stress elevates cortisol levels in the body, which can wreak havoc on your skin. Elevated cortisol levels long term can impair the body’s ability to heal and reduce its ability to keep inflammation in check. Unchecked inflammation can break down collagen faster than your body can generate it, leading to premature aging of the skin.
Remember that patience is key when watching for signs of improvement in your skin health. Results can take time when it comes to the skin. The skin renews itself from anywhere between 1 to 3 months, depending on your age. Start implementing some of these tips today, and your future self will thank you!
Article by Jennifer Fraser, C.H.N.C. and wellness expert
References:
(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9326919/
(2) https://www.stephenmchen.com/post/you-are-what-you-drink-heres-how-alcohol-ages-you
(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946307/
(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7168265/
(5) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7827176/#B89-nutrients-13-00203
(6) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4976416/
(7) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4120804/
(8) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/
(9) https://pubmed.ncbi.nlm.nih.gov/23377327/
