In order to truly nourish and protect our skin, we need to work mainly from the inside out, but also make good skincare choices to do the utmost from the outside in.
Let’s start by identifying the skin’s principle enemies and the best nutrients to counteract the potential damage they can wreak on our skin.
Enemy 1.
glycation
Effect on Skin:
Wrinkles and sagging.
The Science:
In the skin, glycation breaks down protein components such as collagen and elastin, which together form the pliable mesh that gives our skin structure, strength and elasticity.
As these protein components are broken down, the skin gets thinner, weaker and loses its natural elasticity and firmness.
Solution:
alanine
The Science:
The body uses carnosine to block the glycation process and prevent the damage it causes. Unfortunately, carnosine levels in the body fall with age and carnosine supplements are not readily absorbed.
Instead, the amino acid alanine, which is well absorbed as a supplement, can effectively upgrade levels of carnosine and help the body prevent the damage caused by glycation.
Once protected, in order to maintain elastin and collagen in the skin to keep it firm and youthful, the body needs an adequate supply of the amino acid lysine as well as vitamin C and zinc.
Natural Sources:
Carnosine – Organic Fish and Meat
Lysine - Eggs, Tuna, Cheese, Pumpkin seeds
Vitamin C – Yellow Peppers, Dark leafy greens, Kiwi, Broccoli and Berries
Zinc - Seafood, Spinach, Pumpkin seeds, Nuts
Enemy 2.
Free radicals
Effect on skin:
Ageing
The Science:
Free radicals can damage all components of skin cells. They are natural by-products of oxygen reactions in the body, but are also multiplied by excessive sun exposure, environmental pollutants and chemicals applied to the skin.
If they damage a cell’s DNA, they can compromise the healthy functioning of the cell and its ability to divide successfully. This can ultimately lead to abnormalities and degenerative conditions.
Solution:
Cysteine
The Science:
Cysteine is an amino acid that replenishes levels of the natural antioxidant glutathione in the body, which are depleted by age and illness.
Glutathione is the major antioxidant, produced in all of our cells, which neutralises free radicals in a continual cycle.
As a bonus, cysteine also lends a hand to reduce glycation and inflammation – skin enemies no.s 1 and 3.
The essential mineral selenium aids cysteine in upgrading stores of glutathione in the body. It is also important for DNA synthesis and protection from infection, thereby safeguarding the youthful health of skin, hair and nails.
Selenium works best as a team with vitamin E. Vitamin E prevents the oxidation of lipids, thus protecting the integrity of cell membranes and the elasticity of tissues. It also helps repair skin lesions, ulcers, burns, abrasions and dry skin, and diminishes the scars caused from injury or surgery.
Natural Sources:
Cysteine – Sunflower seeds, Oat bran, Fish
Glutathione – Asparagus, Avocadoes, Okra, Broccoli
Selenium – Brazil nuts, Cooked Tuna
Vitamin E - Cooked spinach, Avocadoes, Olive oil
Enemy 3.
Inflammation
Effect on Skin:
Rashes, itching, redness, eczema, psoriasis
The Science:
Acute inflammation in the body is a vital, protective response to injury or infection. However, chronic inflammation is the silent perpetuation of the inflammatory response that precedes and characterises ageing and degenerative diseases.
Chronic micro-inflammation in the skin impairs the healthy functioning, repair and renewal of skin cells and accelerates ageing. It can be caused by excessive sun exposure, environmental pollutants and by irritants commonly contained in skincare products.
Solution:
turmeric
The Science:
Turmeric, a spice used in India for thousands of years in cooking and as a medicinal herb, counteracts inflammation more effectively than many drugs and without side effects. It is also a powerful antioxidant and antibacterial agent.
Omega-3 fatty acids, such as found in flaxseed oil, reduce inflammation in all systems and increase the radiance and elasticity of the skin. They have also been shown to fortify hair and nourish and strengthen nails.
Natural Sources:
Turmeric – Fresh turmeric root (add to your smoothies, eggs, hot drinks and porridges)
Omega-3 – Wild Seafood, Flaxseed oil
Enemy 4.
Energy decline
Effect on skin:
Dull, pale or dry skin
The Science:
Mitochondria, the tiny organelles in all cells (including skin cells) are responsible for generating energy. However they reduce in number and efficiency as we age.
This decline leads to a fall in the amount of energy available to meet the body’s needs. In this underpowered state, energy is rationed only for the most essential processes; youthful efficiency is lost and the body succumbs to ageing and degenerative diseases.
Solution:
carnitine, coenzyme Q10 and magnesium
The Science:
The 3 most effective nutrients at optimising mitochondrial health and function are carnitine, coenzyme q10 and magnesium.
Carnitine is required to transport fuel into the mitochondria, where it is used for energy generation. A natural anti-inflammatory, it also enhances the sensitivity of insulin receptors, allowing fuel to flow more readily into the cells to be converted into energy.
Coenzyme Q10 is an essential component of healthy mitochondrial function. Ageing humans have been found to have over 50% less coenzyme Q10 on average compared to that of young adults, which has a big impact on the level and efficiency of energy production within cells.
Magnesium is essential to the permeability of the mitochondrial membrane and to the utilisation of energy. The energy produced by the mitochondria must be bound to a magnesium ion in order to be biologically active. Sufficient magnesium is, therefore, essential for youthful energy levels.
Natural Sources:
Carnitine – Artichokes, Beet greens, Garlic, Parsley
Coenzyme Q10 – Oily fish, Spinach, Sesame oil, Azuki beans
Magnesium – Dark leafy greens, Almonds, Bananas
Enemy 5.
Regenerative decline
Effect on skin:
Excess body fat, reduced muscle tissue, slow healing, lack of elasticity in the skin and low immune function.
The Science:
Repair and regeneration is essential to maintaining youthful skin. When we are young, a healthy surge of human growth hormone (HGH) released while we sleep takes care of all the repair, renewal and regeneration needs of the body’s tissues. However, as we age, falling levels of HGH correspond to a loss of youthfulness and vitality.
Solution:
arginine, lysine and glutamine
The Science:
What the body actually needs to sustain youthful levels of HGH is a unique amino-acid combination that promotes HGH release from the pituitary gland.
Arginine, lysine and glutaminei are three amino acids which will promote this. Taken before sleep they help restore youthful levels of HGH release which encourages healthy, more youthful skin; healthy lean muscle; greater strength and endurance; a stronger, more responsive immune system; stronger energy levels, especially in the morning upon waking up; and improved mental clarity and alertness.
Vitamin A also fortifies the skin’s ability to repair and regenerate itself. It stimulates the growth of the base layer of the skin, helps the cells mature and gives them structural integrity, so ensuring healthy skin growth, good moisture retention (no dry skin), radiant skin tone and a youthful appearance.
Iodine accelerates wound-healing by promoting skin regeneration. It is essential for a healthy metabolism and youthful skin, hair and nails. A deficiency can frequently appear as hair loss or dry skin.
Natural Sources:
Arginine – Pumpkin seeds, Lentils, Chickpeas
Lysine – Eggs, Tuna, Cheese, Pumpkin seeds
Glutamine – Organic, Grass-fed Meat, Egg Whites, Natural Yoghurt, Spinach
Vitamin A – Eggs, Cooked Sweet Potatoes, Carrots and Squash, Romaine Lettuce, Dried Apricots
Iodine – Kelp, Seaweed
Enemy 6.
Telomere shortening
Effect on skin:
Skin-thinning, low collagen production.
The Science:
Every time a cell divides, its telomeres, the protective caps at the end of chromosomes, shorten. When telomeres become too short, the cell dies. The speed at which they shorten is indicative of the body’s rate of ageing.
Solution:
omega-3 fatty acids and vitamin D
The Science:
Antioxidants protect telomeres from damage and omega-3 fatty acids and vitamin D are associated with longer, healthier telomeres.
Natural Sources:
Antioxidants - Blueberries, Sweet potatoes, Green Tea
THE CONCLUSION:
Defence against glycation, free radicals, inflammation, energy decline, regenerative decline and telomere shortening in the skin starts with healthy nutrition from within the body. It is also complimented from the outside in. Your skin needs a special cocktail of nutrients to stay firm, elastic and radiant.
- Healthy, balanced diet
- Targeted supplements.
- Limiting sun exposure
- Choosing nourishing skincare free from chemical and natural irritants.
For more information visit LUMITY | @lumitylife
Creator of Lumity Sara Palmer-Hussey is a modern day scientist educated at Cambridge and has a PHD in biology.
Her deep understanding of the body led her to create a beauty supplement that reinforces the body’s drive towards optimum health.
Years of patient research about the ageing process and identifying key nutrients to nourish skin, hair and nails resulted in LUMITY.
