An Intro into Nutritional Skincare: Nourish Your Skin from Within
Ageing is a natural process, yet how we age can be influenced by a combination of intrinsic and extrinsic factors. While genetics (intrinsic ageing) play a role in how our skin changes over time, external influences (extrinsic ageing) such as diet, lifestyle, and environmental factors have a profound impact on how we look and feel as we grow older. Nutrition plays a pivotal role in supporting healthy skin, and by making mindful choices, we can help maintain a youthful, radiant complexion for years to come.
Why Listen to Me?
With over three decades of experience in the beauty, health, and wellness industry, I bring a wealth of knowledge and expertise to the field of nutrition and skincare. As a registered nutritionist on the UK Voluntary Register of Nutritionists (UKVRN), I uphold the highest standards of evidence-based practice. My extensive background includes qualifications in nutrition, aesthetics, and sports science, allowing me to provide a truly holistic approach to healthy ageing. Whether working with world-class athletes, delivering public health initiatives, or guiding individuals through personalised wellness journeys, my mission remains the same—to empower and equip you with the tools to support your journey to wellness and inner harmony.
Understanding Intrinsic & Extrinsic Ageing
Intrinsic ageing refers to the natural, hormonal fluctuations, metabolic changes, and genetic processes that occur within our bodies over time. As we age, collagen production slows, skin elasticity decreases, and cell turnover reduces. While this process is inevitable, we can influence how it unfolds.
Extrinsic ageing, on the other hand, is driven by environmental and lifestyle factors such as UV exposure, pollution, smoking, stress, and—importantly—diet. These factors contribute to premature ageing, oxidative stress, and inflammation, leading to concerns like fine lines, wrinkles, hyperpigmentation, and dull skin.
Though intrinsic and extrinsic ageing are distinct, they are interlinked—our lifestyle choices, particularly nutrition, can influence how our genes express ageing and how well our skin withstands external stressors.
How Nutrition Supports Healthy Ageing
The skin is the body’s largest organ and requires essential nutrients to maintain its health, elasticity, and resilience. A well-balanced diet can help combat oxidative stress, inflammation, and collagen breakdown, promoting a vibrant and youthful complexion. Here’s how:
1. Antioxidants & Skin Protection
Antioxidants help neutralise free radicals, which cause oxidative stress and accelerate ageing. Foods rich in vitamins A, C, and E, as well as polyphenols and flavonoids, help protect the skin from damage.
Vitamin C (found in citrus fruits, berries, and capsicums) boosts collagen production and brightens skin.
Vitamin E (found in almonds, sunflower seeds, and spinach) provides anti-inflammatory benefits and helps protect against sun damage.
Polyphenols (found in green tea, dark chocolate, and grapes) help reduce inflammation and promote skin repair.
2. Collagen & Skin Elasticity
Collagen is the protein responsible for keeping our skin firm and youthful. As we age, collagen production declines, leading to wrinkles and sagging. Supporting collagen synthesis through diet is essential.
Bone broth, marine sourced collagen, fish, and egg whites are rich in collagen-building amino acids.
Vitamin C-rich foods enhance collagen synthesis.
Zinc and copper (found in nuts, seeds, and shellfish) are essential for collagen formation.
3. Hydration & Skin Health
Dehydration can lead to dry, flaky skin and a dull complexion. Hydrating from within is just as important as applying moisturisers.
Water is vital for skin elasticity and detoxification.
Electrolytes (from coconut water, leafy greens, and bananas) help maintain hydration at the cellular level.
Omega-3 fatty acids (found in fatty fish, flaxseeds, and walnuts) support the skin’s natural barrier and reduce inflammation.
4. Healthy Fats & Skin Glow
A diet rich in healthy fats helps maintain a supple, glowing complexion.
Omega-3 fatty acids reduce redness and inflammation.
Avocados, nuts, and olive oil provide essential fatty acids that nourish the skin and support barrier function.
5. Gut Health & Skin Clarity
The gut-skin axis is a growing area of research, revealing that a healthy gut microbiome supports clear, radiant skin.
Probiotics (found in yoghurt, kefir, and fermented foods) help balance gut bacteria and may reduce acne and inflammation.
Prebiotic fibre (from pears, onions, and oats) supports a healthy microbiome.
This list is not exhaustive in the wonderful wide world of nutrition!
While a quality skincare routine is essential, true skin health begins within. By nourishing your body with skin-loving nutrients, staying hydrated, and making lifestyle choices that reduce oxidative stress, you can support healthy ageing and maintain a glowing complexion at any age.
If you’re ready to take a holistic approach to your beauty, health, and wellness journey, I’m here to guide you. With over three decades of experience in nutrition, skincare, and holistic wellness, I’m passionate about empowering individuals to look and feel their best—inside and out.
Let’s embrace healthy ageing together!