Top 10 Ways to Achieve Healthy Skin

The following recommendations help improve your skin health and appearance—reducing acne, eczema, rosacea, and other conditions. Use these diet and lifestyle approaches to keep your skin healthy and radiant.

Healthy Skin with Paleo Diet by GoalsRx

1. Start with a paleo diet

• Eliminate vegetable oils, gluten, grains, sugar, and processed foods
• Emphasize whole foods such as meat, vegetables, fruit, nuts, and seeds
• Consider eliminating eggs and dairy, which may exacerbate skin conditions
If you have an autoimmune skin condition, do not reintroduce gluten

2. Eat foods rich in vitamin A

• Vitamin A promotes cell turnover in the skin and improves immune function
Rough, dry skin and keratin plugs are common signs of vitamin A deficiency
• Foods rich in vitamin A include liver, egg yolks, cod liver oil, grass-fed dairy, and kidney

3. Eat foods rich in zinc

• Zinc promotes good skin immunity and wound healing and protects against UV radiation and inflammation
• Best food sources of zinc: kidney, liver, red meat, oysters and other shellfish, scallops, and pumpkin seeds

4. Eat foods rich in vitamin C

• Vitamin C is crucial for the production of healthy collagen, protecting against wrinkles and keratinization.
It may also defend skin against UV radiation and skin damage
• Best sources of vitamin C: bell peppers, guava, dark leafy greens, broccoli, brussels sprouts, kiwi, citrus (orange, lemon, etc), and strawberries

5. Eat one pound of fatty fish per week

• Omega-3 fats in fatty fish are anti-inflammatory
• Inadequate intake can impact skin health and worsen inflammatory skin conditions
Healthy fatty fish include: salmon, sardines, tuna, trout, mackerel, herring, whitefish, and sturgeon

6. Include fermented foods regularly

• Good gut health is strongly connected to skin health
• The gut microbiome needs probiotics and prebiotics to thrive
• Fermented foods contain live organisms as well as prebiotic fibers to help promote gut health

7. Include bone broth regularly

• Bone broths contain amino acids that help promote skin elasticity and healing
• Drink one cup per day of beef or chicken bone broth

8. Sleep seven to nine hours per night

• Sleep significantly affects the health and appearance of the skin, as well as wound healing
• Practice good sleep hygiene with a cool, quiet, and dark bedroom

9. Exercise appropriately

• Too little and/or too much exercise can affect the health of the skin
• Aim for a mix of cardio and resistance exercises three to five days per week
• Avoid overtraining, which is a source of stress and can cause hormonal imbalances and skin symptoms

10. Reduce stress

• Stress can worsen or even cause many skin conditions—especially autoimmune-related skin issues
• Commit to regular (even daily) stress management practices such as meditation, deep breathing, journaling, etc

 

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Top 10 Ways to Achieve Healthy Skin

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DISCLAIMER. This website is an educational service that provides general health and weight loss information only. It’s not intended to diagnose, treat or cure any health-related condition. Please always consult a physician regarding your health before starting any health or diet program. Results vary from patient to patient. The Food and Drug Administration has not evaluated these statements. These products are not intended to diagnose, treat, cure, or prevent any disease.