Personal Chef Blog

Your epidermis is showing!

Your skin is the largest organ in our body. Unlike our other organs, the skin is exposed to the outside world and acts as a living shield and first layer of protection. Skin protects us from environmental factors such as UV rays, germs, or injury. It is also responsible for regulating body temperature, maintaining water balance, and responding to bacterial threats. In fact, skin has its own complex microbiome, containing various bacteria, fungi, and viruses. The microorganisms in the skin's microbiome communicate with the body’s immune system as well as the gut microbiome to perform many necessary functions.  Addressing skin health requires working towards optimal health overall because of how the body’s systems are interconnected.  

The Holistic Approach

A holistic approach to skin health involves understanding the root causes of skin imbalances rather than just treating the symptoms at the surface.  Initially, it can be beneficial to recognize skin issues as a reflection of internal imbalances as a starting point for further treatment. Our skin’s appearance can say a lot about our health. The vitality of your skin can be significantly affected by stress levels, diet, and hormones. Imbalances in gut health, genetics, lifestyle factors, overactive immune system responses, increased skin permeability, hormone function, and disruptions in the skin’s microbiome can all contribute to skin health. A personalized approach for improving skin health can vary. 

Some of the general recommendations for maintaining skin health include consistently staying hydrated, consuming primarily whole, nutrient-dense foods, incorporating daily movement, and getting enough sleep. Adding prebiotic fiber and probiotic-rich foods into your diet can be beneficial for supporting microbes and improving immune response and inflammation. Additionally, some vitamins help support a healthy microbial environment and help build skin cell resilience. Vitamin A, which is found in most orange foods such as carrots and sweet potatoes, can speed up cellular turnover for skin growth, prevent clogged pores, and smooth rough textures. Vitamin C, found in foods like bell peppers, strawberries, and citrus, is a powerful antioxidant that helps neutralize free radicals and stimulates the production of collagen. Antioxidant-rich foods also protect the skin from UV damage and premature aging and are plentiful in blueberries, tomatoes, dark chocolate, and green tea. Vitamin E works alongside vitamin C and helps strengthen the skin’s lipid barrier, which locks in the skin’s moisture. Vitamin E and healthy fats are found in foods such as almonds and avocados. Foods like salmon, walnuts, and chia seeds contain omega-3 fatty acids that help reduce inflammation and fortify the skin barrier, keeping it moist. In addition to these nutrient-rich foods, limiting processed sugar helps prevent collagen and elastin from breaking down. 

The Effects of The Environment 
 

Our skin’s balance can be impacted by the climate and the seasons. Cold air and the use of indoor heating can strip the skin's lipids and destabilize the skin microbiome. Increasing healthy fats can reduce the likelihood of our skin becoming dry and flaky. Using a cool-mist humidifier and limiting hot showers can protect the skin’s protective lipid layer in a cold climate. In the summer or in climates with stronger UV rays, use a non-nano zinc oxide SPF sunscreen. Non-nano means that the sunscreen remains on the surface of the skin because its particles are larger; therefore, it does not get absorbed by the skin or enter the bloodstream, which can be toxic. Avoid periods of peak sun and rinse your face after sweating to prevent bacteria from trapping in the pores. 

The Effects of Aging
 

Hormones and changing life stages can cause skin needs to shift. During teenage years and early 20s, hormonal fluctuations cause the production of excess acne-causing bacteria. Pumpkin seeds, which are rich in zinc and lean proteins, can help limit oil production and help heal blemishes. Between the ages of 30s and 40s, cellular turnover slows, and collagen production reduces. Consuming bone broths, collagen peptides, and vitamin C might help maintain skin elasticity and prevent fine lines. For postmenopausal women, declining estrogen levels can lead to thinning skin and a loss of moisture. Phytoestrogen-rich foods such as flax seeds and amino acids can help preserve the skin's richness.

Holistic skin care relies on treating overall physical, mental, and emotional health rather than the use of topical creams. A focus remains on the idea that the systems in the body are all interconnected. While there are general guidelines for optimizing skin health, constructing a personalized treatment plan is ideal to determine individual needs. The skin reflects our overall well-being and requires nourishment from the inside out.




Magdelene Plonka is one of the personal chefs in our Chicago branch of Friend that cooks. She has a degree in Holistic Nutrition and is passionate about her journey towards better nutrition, not only for her clients, but for herself and her family as well.