Healthy radiant skin from the inside out

In order to understand how one can achieve radiant skin we should first take a quick dive into the skins

anatomy. Looking at the photo bellow, we can see to the left, the names of the four layers of our skin.

They are: the epidermis, dermis/derma, hypodermis and subcutaneous layer.

The epidermis is the most superficial layer of cells in the skin and is made up of 90% keratinocytes. Keratin, is a fibrous structure which makes skin the protective layer that it is. This primary layer of skin has no blood vessels and no lymphatics and it is in a constant shedding of its superficial cells from bellow. This layer does however have small nerve endings which begin in the subcutaneous layer and rise to the surface of the epidermis giving us surface layer sensitivity. This skin is nourish by the air that surrounds our bodies externally as well as the vascular dermis bellow (this should put the saying "let your skin breath" into a whole new literal context).

The dermis is found just bellow the epidermis. Interlaced collagen and elastic fibres arranged in parallel rows for the dermis layer. This gives the skin elasticity, strength and tone and is the cause for wrinkle lines. This layer also has finger like projectiles which attach into the epidermis which keep the layers from sliding over each other. This layer will hold nerve endings, hair follicles, sweat and subcutaneous glands as well as blood and lymph vessels.

The hypodermis is next layer and is often referred to as the superficial facia. Composed of fatty connective tissues that very depending on the body area (ex: more fat in the cheeks then on the forehead or on the belly compared to the face in general). Within this fatty tissue is the root of the hair follicles, blood and lymphatic vessels, cutaneous nerves and sweat glands.

Tips for Radiant Healthy Skin:

Now that we understand the basis of the different layers of the skin we can begin to connect the dots to important health practices required for taking care and nourishing the different layers of the skin.

Diet: Yes, diet is the number one factor when it comes to keeping skin healthy and radiant. Learning to nourish the skin from the inside out is going to be your primary target when trying to obtain healthier looking skin. As we learnt, the different layers of the skin are composed of different tissues. We learnt that the skin requires keratin for the formation of the epidermis, collagen for the dermis layer and fat for the hypodermis. Therefor, we must learn to give our bodies the right nutrients for each layer!

Increasing Keratin: In order for keratin to be produced, we require protein, biotin, carotene and vitamin A. Keratin is actually formed by carotene which are commonly found in orange foods. Therefor, if you load up on carotene rich foods, your body will more easily produce keratin. The best foods for increasing keratin are: eggs, onions, salmon, sweet potatoes, sunflower seeds, mangos, garlic, kale, beef liver and carrots. These foods will help to nourish your skin giving it that healthy carotene glow! Try my curry carrot soup and enjoy the benefits it'll bring to your skin.

Increasing Collagen: Collagen can easily be added to your diet by incorporating healthy bone broths to your diet. Bone broths are extremely healthy and soothing for the gut and packed with tones of nutrients. Sipping on a daily bone broth can be a quick and easy way to increase your collagen production naturally!

Increasing Healthy Fats: Increasing your omega 3 & 6, and vitamin E can help nourish the fatty tissues of the body including the hypodermis. Try adding more fatty fish like salmon, walnuts, almonds and avocados into your diet. Primrose oil vitamins can also be taken to encourage healthy glowing skin.

Water: Water is going to be a key component is keeping your skin well hydrated and moisturized from the inside out. Water helps to keep the skin plumped and hydrated. It is important to sip on water throughout the day and aim for half your body weight in ounces of water and more if you are working out. Therefor, if you are 150 pounds, you should be consuming 75 ounces of water per day which is equivalent to about 2.2 litres per day! Calculate your requirements and drink up!

Air: Letting your skin breath is going to help oxygenate the surface layer of the skin and bring oxygen into the other layers of the skin. You can easily help to let your skin breath by avoiding heavy makeup. If you feel uneasy about this than skip your foundation and continue wearing your powders. Just be sure to wash your face before bed and after workouts! You can also encourage more breath in your skin by using guasha tools and bringing more blood stimulation to the skin. In Yoga On DEMAND we cover my step by step Gua Sha tutorial over on Rituals. A regular gentle exfoliation will also help to remove the dead skin cells on the epidermis layer of the skin in order to allow the newer cells bellow the surface to be exposed to more oxygen and be nourished by healthy skin care products.

If you've liked this post, be sure to check out our upcoming Rit-u-al where I will be deep diving into some nourishing skin care products for healthy glowing skin based on every skin type!

Don't have access to our Rit-u-al series? Join my members only website with Yoga On DEMAND and get uplifted with regular ritual uploads on all things health, beauty and wellness.

I am sending each of you so much love & light your way. See you next time!

Renelle B