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5 ways to get that summer glow ✨

Spring is here and summer is right around the corner. This is the time when we welcome new beginnings, our bodies experience new awakenings and we begin to clear out the old to welcome in the visions, smells and tastes of the new season.

One of the biggest changes we experience is with our skin. Winter can wreak havoc on our delicate skin due to the cold and polluted weather and we’re beginning to make shifts from eating warming, heavier foods to lighter, cooler meals.

That said, it’s so important to be mindful of what we’re eating and applying topically in order to assist our skin in the transition from winter to spring.

Below I’ve listed five ways to help your skin glow and prepare you for the new season! I’ve also included a spring smoothie recipe to jumpstart your day.

1 | INCREASE YOUR VITAMINS + MINERALS

Vitamin D – This one is extremely important for those of us with darker skin tones. Because of our melanin, it’s harder for our skin to absorb the natural vitamin D from sunlight. So, up your intake of vitamin D and if you live in a state that doesn’t get sun all-year-round or you have to be inside all day, it’s a good idea to supplement.

Ways to obtain: safe sun exposure, wild-caught fish, mushrooms and eggs.

Vitamin A + Beta Carotene – This vitamin is extremely important for skin repair and aiding in the reduction of free radicals that may form due to sun overexposure. If you’re prone to dry, flaky skin, consider increasing your intake.

Foods high in itamin A: Bright orange veggies (these contain beta-carotene, which your body uses to make Vitamin A) and eggs.

Vitamin C – This antioxidant-rich vitamin helps with the formation of collagen.

Foods high in vitamin C: Citrus fruit, berries, bell peppers (capsicum), tomatoes, broccoli, kiwi fruit and superfoods like goji, acerola and acai.

Vitamin E – You hear about this vitamin often when it comes to skin health and there’s a reason why – it’s another antioxidant-rich vitamin that fights the free radicals causing premature aging.

Foods high in vitamin E: Nuts, seeds, leafy greens, sweet potatoes, olive oil, avocado, wild-caught fish.

Selenium - This is a powerful trace mineral that helps absorb vitamin E and maintains skin elasticity and firmness.

Foods high in selenium: Brazil nuts, walnuts, sardines, leafy greens, onion, brown rice and eggs.

Copper – Healthy copper peptides aid in the development of collagen and skin elastin and regeneration.

Foods high in copper: Seaweed, nuts, cacao, red wine and legumes.

Zinc – This mineral is important for so many things but when it comes to your skin – it helps with repairing damaged tissue, wounds and helps protect against sun’s UV rays. If you suffer from acne, consider increasing your zinc intake.

Foods high in zinc: Pumpkin seeds, cashews, raw cacao, mushrooms, leafy greens, and organic, pasture-fed, hormone-free meat.

Omega-3s – These essential fatty acids (EFAs) are key when it comes to healing inflammation. They help your body to manage cortisol (stress) hormones, skin reparation and moisture levels. If you aren’t getting enough of EFAs, you’re susceptible to dry skin and wrinkles.

Keep in mind that Omega-3s are an essential energy source meaning your body doesn’t make them on its own - you must obtain them through your diet. If you’re plant-based or vegan, it may be a great idea to supplement with an algae-based supplement.

Foods high in Omega-3s: Walnuts, chia, flax and hemp seeds, wild-caught salmon, sardines, anchovies and natto.

2 | DRY BRUSH

This process helps exfoliate dead skin for cell renewal, increases blood flow/circulation, and lymphatic drainage. Read here for more information on dry brushing.

Remember to always follow with a moisturizer because you want to hydrate the layer of skin removed.

3 | LIMIT YOUR DAIRY INTAKE

This is especially important for acne sufferers and those who breakout during their period.

Milk contains elements related to testosterone, a hormone that may increase oil glands in the skin, causing the skin to be susceptible to acne. Dairy can also lead to inflammation in your body, increased levels of insulin and digestive issues.

4 | FACIALS

Facials will keep skin decongested, increase blood circulation, lymphatic drainage and help extract any stubborn, underlying pimples.

If you can’t afford monthly facials, there are great ways to exfoliate at home. Just ask your esthetician or DM a skin expert off social media for their tips on at-home facials!

5 | WATER, WATER, WATER

I’ve come across a lot of people who are not fans of water but I can’t stress how important it is. Try your best to drink as much room temperature water you can throughout the day (about ½ your body weight in ounces or more) to help your body regulate your organs, tissues and cells.

If taste is the issue, squeeze some lemon or lime for additional health benefits or make a pitcher with some berries, cucumber or herbs the night before so it can be enjoyable.

SPRING/SUMMER SKIN SMOOTHIE ☀️

Perfect for post-workout or to start your busy day!

- 1 cup or more of water or unsweetened nut/seed milk 🥛 (depending on how you like your consistency)

- Serving of vanilla protein powder

- Handful of greens (mixed, romaine or kale) 🌿 (phytonutrients + carotenoids)

- A few whole stems (or two) of parsley 🌱

- 1-2 tbsp of ground flaxseed (fiber + omega-3s)

- 5 unsalted, raw brazil nuts 🥜 (healthy fat, selenium, magnesium)

- Squeeze of ½ lemon 🍋 (vitamin c + aids in absorption of greens)

- Stevia to sweeten if protein powder is unsweetened (optional)

ENJOY!

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© 2020 Candid Health, LLC

Cassie Brown

Clinical Nutritionist

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