Hydrate Your Skin In The Warmer Seasons

Skin is the largest organ of the human body and very important to maintaining good health, it’s the barrier between us and the outside world; germs, toxins, good and bad bacteria.

As we head into the spring and summer and the weather changes to warmer days, proper hydration of the skin is extremely important.

While drinking the recommended eight 240ml glasses of water per day as recommended by experts, there are many healthy foods that contribute a large amount of water to your diet.

Let’s look further at different types of foods and their water content;

Watermelon: 92% water content -extremely healthy contains vitamins C, vitamin A and magnesium, low in calories and in addition includes fibre. The water content of a watermelon per cup (154-gram) contains over half a cup of water. Furthermore, watermelon is rich in antioxidants, including lycopene this compound has been studied to show its ability to reduce damage to cells and its reduction of heart disease and diabetes.

Cucumbers: 95% water content-you could eat a large amount of cucumber without adding any significant number of calories to your diet there’s only 8 calories in half a cup (52-gram) serving. Cucumbers contain small amounts of nutrients such as vitamin K, potassium and magnesium.

Zucchini: 94% water content – contains vitamins C essential for healthy immune system and protection of diseases very low in calories 20 calories in one cup (124-grams).

Strawberries: 91% water content-contain lots of fibre, vitamins C antioxidants, folate and manganese. Strawberries have been shown to reduce inflammation which can protect against heart disease, diabetes and cancer.

Tomatoes: 94% water content-includes vitamins A and C, rich in antioxidants including lycopene. 1 cup of tomatoes is equal to 149-grams or 32 calories per serving. Again lycopene has been studied to show the reduction of heart disease and may prevent prostate cancer.

The above are just a few examples of foods that contain water that are often overlooked when we think about meeting our hydration needs. You can consume a significant amount of water by including a rich variety of fruits vegetables and dairy products in your diet.

Other factors to think about when keeping the skin hydrated is to avoid foods high in salt content or preservatives as this will dry your skin out. Some great examples of foods to nourish your skin and keep it healthy and moisturised are as follows;

 
  • Fish is your friend - such as salmon, tuna, sardines containing large amounts of omega three fatty acids. Loading up on fish at least twice a week in order to maintain good skin hydration.

  • Nutty about nuts - these contain vitamins E which protects the skin from oxidative cell damage and protects the skin barrier from external UV rays. The vitamin E found in nuts is excellent for the easing itchy skin and eczema.

  • Awesome avocados - healthy fats such as those found in avocados benefits the health of your skin, found a high intake of types of healthy fats found in avocados was associated with more supple, springy skin. 

  • It had to be ‘broccoli’ - full of many vitamins and minerals important for skin health, including zinc, vitamin A and vitamins C. Broccoli florette’s contain a special compound called Sulforaphane which may have anti-cancer effects including some types of skin cancer.

While not everybody’s skin type is the same according to the ancient Indian wellness practice Ayuveda practitioners believe that humans fall into one of three categories called ‘doshas’.

Vata, Pitta, and kapha. Your dominant dosh determines your diet and what your system can tolerate.

Here are a few simple tips for your skin type:

  • Vata: summed up equals dryness with smaller pores and thinner skin, therefore this type of skin needs to be hydrated and nourished with oils. Ayurverdic practitioners believe what you ingest makes a major difference to your skin, Vata type people should steer clear of cold food and instead opt for warming foods and this will make a difference to their skin.

  • Pitta: stands for sensitivity, skin prone to redness, acne or rosacea. Some basic rules for this skin type should be to avoid the sun plus hot and spicy foods along with sour and acidic foods should also be avoided. An antibacterial oil would be beneficial for this skin type.

  • Kapha: results in normal to oily pores which are larger and more congested in the T-zone. Gentle exfoliation to clear the skin using chickpea flour is recommended. With respect to the diet restricting fatty foods, including dairy, red meat and processed sugars.

Remember, whatever your skin type exercise every day increases metabolism releases toxins and promotes blood circulation. It’s important to get enough sleep at least seven hours a day in order to function properly throughout the day. Reducing stress levels which could include the addition of a 10 minute mindfulness meditation. Lastly, avoiding extreme weather conditions, with the approach of spring and summer try to avoid exposing the skin to extreme heat.