Our skin is a window into our internal health. What shows up as a blemish on our skin is usually a sign of an imbalance within our bodies, if not a reaction to an external factor. Although this can feel extremely frustrating and out of our control at times, it is actually quite amazing how our bodies are smart enough to communicate to us that something is not right.

• Brief intro on the root cause of skin issues

• How to eat your skincare

  • 10 foods that are wonderful for skin health

  • 10 recipes to make with these foods (4 bevs, 6 meals)

Disclaimer: I am not a skin health expert. None of this is medical advice. These are things that work for ME based on my personal experience.

It is a privilege that our bodies are operating efficiently enough to send us a message. One of the most important things I have learned when it comes to the health of my skin is to be curious about my breakouts and skin issues instead of being angry and stressed and frustrated (which don’t get me wrong I feel those things too). But — skin issues are an opportunity to get to know ourselves and our bodies better. We can either be curious, tune in, listen, and find the root OR we can be angry, judgemental and stressed and try to mute the symptom itself. I have found that the ladder is a short term fix that results in the same cycle happening over and over again.

I have a few breakouts on my jawline right now. In the past I would get stressed — put products all over them, pop and break my skin and pick at them, and do everything but be patient and listen to my body. Now I can usually track WHY I have the breakouts in the first place. I was traveling on a plane for 10+ hours overnight and got barely any sleep, my body is struggling recovery wise from the time change and I am fighting a cold, and because of this lack of sleep and more stress on my body than usual — my hormones are feeling a little out of whack in my luteal phase. I can trace this overload of stress to my liver being overloaded. Therefore, showing up as breakouts on my chin and jawline.

So what can I do? Work on realigning my circadian rhythm back to my current time zone. Get good quality sleep. Hydrate my body. Eat good food and take it easier on myself. Work on rebalancing my overall nervous system and get back into routine. Support my body’s natural detox processes. This way of thinking not only helps me to reconnect with my body and my mind, but it also shifts the control back into my hands for the betterment of my health.

There is always a traceable cause to our bodies symptoms, our bodies are smart, they don’t just have a reaction for no reason. We have to reconnect with the belief that our bodies are doing the best for us with what they have.

If you still feel lost on figuring out the root of your skin issues, start here:

Skin Health & Healing

Ella Henry

·

August 15, 2024

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There are tons of different things we can do for our skin — and the ones we see marketed most are topical. Although I believe that these can definitely help to optimize in certain cases, oftentimes it is the internal changes that make the biggest differences. Before we fall for the marketing of the billion dollar skincare industry, we must strip down to the basics.

It is important to note that you can’t healthy eat your way to clear skin, it is a holistic process you must focus on all aspects of health from mind, stress, sleep, movement, etc…but I did notice a big difference in my skin health when I kept things very simple topically, and started using food as medicine.

1. In-Season Produce

Ok don’t get mad at me for starting with a category for the first one……BUT nature is smart, just like our bodies. It provides exactly what our bodies (& skin!) need throughout the year.

• In the summer, we get vibrant red and orange fruits and veggies like tomatoes, berries, watermelon, and bell peppers, which are rich in lycopene, beta-carotene, and antioxidants that help protect against UV damage and oxidative stress (in the season we are spending more time in the sun!).

• In winter, citrus fruits like oranges, grapefruits, and lemons are abundant, packed with vitamin C, which supports collagen synthesis and supports immune function when we need it most.

• In spring, leafy and bitter greens thrive, rich in chlorophyll, folate, and minerals, helping the body to detoxify and renew.

• In fall, grounding root vegetables like beets, squash, and sweet potatoes are abundant — providing beta-carotene, fiber, and complex carbohydrates to nourish and support the skin through seasonal changes.

Eating in-season produce also means you’re consuming food at its peak ripeness, making it more nutrient-dense & antioxidant rich. Each color of the rainbow correlates with nutrients our body needs, and the easiest way to eat the rainbow and get that diversity of nutrients is by eating seasonally.

2. Raw carrots

You know me and my obsession with a carrot ribbon salad….I love a carrot. Good carrots have so much flavor and sweetness with a touch of earthiness. So crunchy and delicious I could eat them all day long. I get that from my mom, she loved carrots so much when she was younger that she turned orange from eating so many.

Raw carrots can have many benefits for our skin health. They are rich in beta-carotene, which the body converts into vitamin A (the pure form of retinol) — an essential nutrient for skin cell turnover and healing. It can also help protect skin from sun damage.

A concept popularized by Dr. Ray Peat also says that carrots have a special fiber that can bind to excess estrogen and endotoxins, supporting our body in eliminating these to promote a more balanced internal system. This fiber can also support in gut and digestive health.

3. Pure Matcha

Matcha has so many incredible benefits. In Okinawa, Japan — one of the world’s famous Blue Zones known for longevity — residents traditionally drink 3-6 cups of green tea daily. I am not saying you should drink that much green tea….but just saying….I do love my matcha…..

Matcha contains a concentrated source of EGCG, a polyphenol that reduces inflammation and oxidative stress. It can help to calm breakouts, promote hydrated clear skin, and even protect from UV damage. Quality of matcha matters!!!!

I love to sip my matcha, but it is also wonderful applied topically! I like making a face mask with matcha & raw honey.

4. Raw Honey

The power of the beeeees! Raw honey is pure magic.

Raw honey (especially Manuka or wild varieties) is a natural skin superfood, packed with enzymes, antioxidants, vitamins, and antimicrobial compounds.

Eaten, it can help support a balanced gut microbiome, which is closely linked to clear skin. Its anti-inflammatory properties can reduce redness and irritation, while trace amounts of minerals and phytonutrients nourish the skin from within.

Topically, it draws moisture into the skin — helping to keep it hydrated, plump, and soft. It also contains antibacterial* and antifungal properties which can treat acne, irritation and even promote wound healing. & not only does it hydrate the skin, but the enzymes also gently exfoliate. I love doing a raw honey face mask or even using it as a face wash!

*Manuka honey in particular has high antimicrobial properties

5. Raw Extra Virgin Olive & Coconut Oils

Healthy fats are so important to keep our skin plump and hydrated. I noticed some of the biggest differences in my skin elasticity and texture when I incorporated more high quality fats into my every day.

Extra virgin olive oil is packed with healthy fats and vitamin E which can support overall elasticity and hydration. It is also a high source of polyphenol content, which can brighten complexion and even reduce oxidative stress that leads to aging.

Coconut oil contains specific fatty acids that support hydration and have antimicrobial properties. It is also known to help maintain a healthy lipid barrier in the skin (which is the outer protective layer of the skin).

Also — black seed oil has incredible benefits for skin health. Known as “the cure for everything except death” pure, cold-pressed black seed oil contains thymoquinone, a potent antioxidant and anti-inflammatory compound. It can help to soothe eczema, acne, and supports a clearer complexion from the inside out.

6. Gelatin & Collagen Rich Foods

Examples include: bone broth, oxtail, chicken feet, slow-cooked meat with skin and cartilage, homemade meat stock, chicken skin, fish skin, bone-in cuts of meat, bone marrow, sardines (with skin and bones), slow-cooked stews, grass-fed gelatin & collagen peptide powders

Gelatin rich foods are made up of amino acids which are key building blocks for collagen. As we age, collagen production decreases. Collagen’s job is to provide support for our connective tissues, which strengthens skin and gives it the appearance of elasticity, plumpness, hydration, and reduced wrinkles.

Many of the foods listed above are a powerhouse collagen, gelatin, amino acids, and minerals. Consuming these regularly can help to improve overall skin health and strengthen our skin’s barrier.

7. Wild Sardines

Sardines have the MOST healthy fat content than any other fish.

They are rich in omega-3 fatty acids, vitamin D, minerals and antioxidants. These all work together to help maintain the skin’s lipid barrier, reduce inflammation, and fight premature aging.

8. Cacao

The benefits of cacao and chocolate are plenty…the more I learn about chocolate the more I fall in love with it. It really is so special.

In relation to skin specifically, cacao is high in flavanols, which have wonderful skin healthy benefits. Cacao is also rich in magnesium, which calms stress responses in the body — and we knowww all of that is related. The more stressed I am — the more it shows up in my skin.

I will eat cacao all day long — but it is also great to use topically.

One of my favorite face masks —

Ingredients

• 1 tbsp raw honey (manuka high MGO is best)

• 1 tbsp raw cacao OR quality pure matcha

• 1/2 tbsp ACV with the mother

Recipe

1. Mix everything together with a wooden spoon until combined

2. Spread evenly on face / neck / chest and or body. You can leave on until dried or up to an hour

3. Wash off with warm water

9. Herbal Teas

Herbal teas are nature’s healing elixirs. There is an herb for every aliment, it really is fascinating. I drink a lot of herbal tea in a day. Not only is it hydrating but it also flushes the body with tons of nutrients. Some of my favorite for skin include —

• Spearmint tea — known to cool the body and reduce androgen levels, which can help with hormonal breakouts

• Chamomile tea — known to sooth the skin & gut

• Hibiscus tea — rich in antioxidants to brighten the skin

• Dandelion tea & Nettles tea — can help support detoxification

I also love tea blends* for skin. A few of my favorites are By Achilles Clear Skin Tea, Healing the Source Clear Skin Tea, Organic Olivia The Cleanser Tea, Heavenly Teas Herbal Cleanse Tea.

*you can use code “glowwithella” for most of those

10. Eggs

Eggs are like nature’s multivitamin. They are a powerhouse of amino acids, biotin, choline, antioxidants and vitamin A & D. All of which work together to support collagen production, skin repair & hydration, barrier function and more!

10 Skin-Loving Recipes

• Bone Broth Hot Cacao

• Hibiscus Elixir

• Coconut Matcha

• Electrolyte Elixir

• Carrot Ribbon Salad

• Homemade Gelatinous Bone Broth

• Cure-me Bowl

• Sardine Snack Plate

• Golden Glow Soup

• Purple Rice