Everyone wants healthy-looking skin, but what does it take to make it happen? To gain some insight, we spoke with Erika Van Hulzen, a certified Physician Assistant with 20 years of experience, the last eight years being in aesthetics. She also has a Master's Degree in Science and became a certified health coach in 2016. Erika has dedicated herself to treating her patients with overall wellness in mind. Today, we are bringing her specialty to you to discuss improving skin from the inside out.

Tip #1: Water, water, more water

Erika stresses the importance of water as an essential element of healthy skin. Every system in the human body depends on water, so staying hydrated should be a priority for all. While drinking a gallon of water per day may not be necessary, water is needed to achieve overall health and glowing skin¹. Drinking a sugary soda, coffee, or sports drink will not have the same effect.

One thing to keep in mind is that everyone has different hydration levels. A good rule of thumb is to aim to consume half your weight in ounces of water. For example, if a person weighs 150 pounds, they should be drinking at least 75 ounces of water per day, about half a gallon of water. Try to get as close to the recommended amount of water each day.

In addition to water intake, maintaining a balanced and healthy diet rich in antioxidants and phytonutrients are essential to keeping a radiance in the skin giving it that “glow” we all seek.

Tip #2: Fresh skin, fresh food

The term leaky gut has become a popular term in health circles. It refers to having a build-up of harmful bacteria in the gut secondary to eating habits that include the regular consumption of processed foods, genetically modified ingredients (GMO’s), herbicides, and pesticides.  As Erika stated, “Anything that's processed, genetically modified, or comes in a box that doesn’t expire for years, should generally be avoided, as these items are not digested or used as fuel for the body. They begin to cause inflammation which is the precursor to all disease, oxidation which can be thought of as rusting and are stored as toxins in the body. The skin, being the largest organ, reveals these toxins as fine line, crepiness, wrinkles, dark circles, and blemishes.”

One of the best ways to achieve glowing skin from the inside out is by consuming real food.  Look for nutrient-dense foods rich in both macronutrients (proteins/amino acids, fats/fatty acids, and complex carbohydrates) and micronutrients (phytonutrients and antioxidants which have essential vitamins, minerals, and fiber). Eating the rainbow of fruits, vegetables, and berries will supply nutrients and antioxidants, which help protect skin components, such as collagen, which allows the skin to remain pliable, supple, and elastic. Supporting the body in this way is essential since the human body’s ability to produce collagen drops by 50% after the age of 50. Many oils, nuts, seeds, and algae contain essential fatty acids that prevent and repair skin breakdown. Skin conditions including psoriasis, atopic dermatitis (eczema), sunburns, burns, fine lines, large pores, and wrinkles can all be lessened with regular ingestion of these essential omega fatty acids. The barrier of our skin is strengthened, keeping moisture in and harmful toxins out.

The stoplight principle

Erika noted that she advises her clients on better eating by applying what she calls the stoplight principle.“When I do my health coaching, I use the stoplight eating principle. Green means go; eat as much as you want of these foods. Yellow means moderation, and red means stop or don't eat it. So, let's take an apple for example. Green would be the apple itself, applesauce would be considered yellow, and apple pie would be red. Obviously, we all will sometimes eat “red foods”, but we can’t make it our mainstay.”

She also noted that “most people eat and rotate the same five to seven fruits and vegetables in their diet so they are getting the same nutrients often. The food quality in our stores is declining and soil is nutrient deficient compared to 50, 25, or even 5 years ago. Therefore, as our overall health declines, we can begin to appear aged at a younger time in life. This is all the more reason to eat a variety of plant foods and grow your own if possible.  ”

A good tip for finding “green” foods is to stay away from the aisles in your grocery store. Instead, shop the perimeter where they keep the fruit, vegetables, and other superfoods. That goes a long way towards helping you achieve healthier skin.

Tip #3: Embrace superfoods

Erika pointed out the importance of whole food nutrition. “If you remember high school biology, the skin is made up of a phospholipid bilayer. That is what protects us from the outside world, allows water to evaporate off our skin, and keeps the skin junctions looking tight, and pores smaller. Lipids are made up of fatty acids. Essential fatty acids are omegas such as Omegas 3, 5, 6, 7, and 9 and you cannot get them from any other source but food. Supporting the skin with nutrient-dense food will support healthy collagen and elastin.”

Many people think they must cut all fats from their diet to achieve better health, which is not accurate. That’s also true of cholesterol, which the body needs to function properly and make hormones. Avocados, along with many nuts and seeds, are examples of superfoods full of good fats that help boost the skin.

Artichokes are another excellent food for individuals to incorporate into their diet. They’re full of protein and are a balanced source of nutrition. Other foods that offer similar benefits include lentils and healthy seeds like flaxseeds and chia seeds. Leafy vegetables provide tons of benefits for the skin.

Berries are another food that Erika encourages clients to eat for better skin because they contain antioxidants that fight skin inflammation. “You’ve probably heard of free radicals or oxidation or oxidative stress. Oxidation basically means inflammation. Inflammation in the skin manifests as lines and wrinkles, large pores, redness, brown spots, and age spots. Berries are super important to getting antioxidants in the body.”

Erika offered notes on other foods people could consume to improve skin health. “Walnuts, raspberry and tomato seeds, flaxseeds, oils such as olive or avocado, and many more have several omegas, which are great at fighting skin inflammation. Cold water fish such as salmon is also a great source of omega 3, but so is algae that many fish eat. Don’t forget about spices as they are a great source of nutrients too. For example, pepper and turmeric are natural anti-inflammatories. Same with cinnamon, which is also good for your gut health.”

Tip #4: Healthy foods make you feel better

Exercise helps the body boost serotonin levels, a chemical messenger that helps improve a person’s overall mood. It’s one reason why so many report feeling so good after getting through a workout. The same foods that help clear bad bacteria from the abdomen also increase serotonin levels. Eighty percent of the serotonin in the body is made in the gut.  

For that reason, whole food nutrition can help reduce feelings of depression and anxiety. While people may enjoy the sensation of eating unhealthy foods, a bowl of green salad offers more benefits both physically and mentally— good food and increased activity aid people in improving their skin condition.

Combining exercise and better eating habits can help individuals hit serotonin overload. In that way, the old saying that feeling better leads to looking better holds true. As Erika says, “When people start to exercise and eat right, they’re happier and peppier. And it’s because they're releasing more serotonin, which then goes to the brain and makes you feel good.”

Tip #5: Be mindful of product ingredients

When looking for skincare products, Erika’s advice is to focus on the label first and not if it smells or feels good which should be secondary. “I will always start with something that's medical-grade — these are the products that will make a difference in the skin.”

Retin-A and retinol products contain vitamin A, which helps repair the skin at night, turn the skin cells over faster, minimize brown spots, and provide a better glow to the skin by helping to stimulate collagen production. Try a night-day combo of vitamin A and vitamin C products for a more significant skin impact.

When it comes to cleansers, look for something gentle. Some may even contain glycolic acid to help exfoliate and bring forth the fresh new skin below. Erika often recommends TNS^®  Advanced+ Serum from SkinMedica for the minimalist, explaining, “it’s like a protein shake built for your skin. One bottle contains all the good stuff like stem cells, growth factors, antioxidants, and peptides. All it takes is one pump at night and another one in the morning.”

Erika also warns about using chemical sunscreens. “Many chemical sunscreens soak into the skin and can get into your bloodstream as revealed by several studies. You want to look for a physical sunscreen, which is made of zinc and titanium that sits on top of the skin creating a barrier.” She recommends Sunforgettable^Ⓡ by Colorescience^Ⓡ.

Wrapping it up

Achieving better skin goes hand in hand with improving overall wellness. Eating whole foods with a wide array of nutrients and drinking water is essential to preserving important compounds in the skin. It’s a good idea for those already eating healthy to mix up their fruit and vegetable intake often. Getting locked into certain combinations causes you to miss out on other vital nutrients.

People should be mindful of how many processed foods they consume each day. Instead of focusing on products from the grocery aisle, move out to the edges of the store where they typically keep healthier food options. A shift in diet, combined with exercise, can improve a person’s overall mood while boosting the skin’s appearance.

Pay attention to the ingredients in skincare products before purchasing. Make sure they contain compounds that repair the skin and avoid harmful chemicals that could impact your health. When in doubt, turn to professionals with the background and knowledge necessary to offer practical, thoughtful advice about skincare.

For more information about incorporating wellness advice into your practice, contact a Portrait specialist today.

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