How to harness healthy skin & hair this spring (2024)

Want to refresh your complexion and welcome healthy hair growth? Whether you want to get rid of winter dullness or brighten your skin for spring, taking a close look at diet and lifestyle is just as important as what we use on our skin and hair.

The job of our skin is to protect us from the outside world – from things like bacteria, heat and light. It’s watertight, stops heat loss, is flexible and repairs itself. Quite amazing!

How is our skin put together?

Skin is made up of several layers. The two main layers are the epidermis, the outside layer that we can see and below this, holding the top layer up is the dermis, which is connected to blood flow.

The epidermis is a protective layer to keep moisture in, for skin hydration and to protect from environmental toxins and UV-light. The very top layer is made of ceramides that are natural oils, that help hold skin cells together and along with the protein keratin, help keep moisture in the skin which helps it look plump and fresh.

Keratin is also the main structure of our hair and nails. In this layer we also have melanin, a pigment that helps to protect our skin from the sun. Therefore, when our skin is exposed to sun, extra melanin production creates a suntan.

The dermal layer of our skin is where most of our collagen, elastin and hyaluronic acid lives. They form a framework that hold the top layer (epidermis) of our skin up. Collagen forms a firm skin matrix, elastin creates the skin flexibility and hyaluronic acid draws in moisture, which makes our skin look fresh and plump.

The ‘how’ with hair

Hair grows out of follicles in our scalp and is comprised of two separate structures. The hair below the skin, which are the living roots that take up nutrients and the external hair, which is no longer living, and is the part we can see.

Hair is made up of structural proteins called keratin and hair growth comes in 4 different cycles. The first 3 phases cover the growth and maturation of the air. Exogen, the 4th phase is where old hair is shed. Keeping the balance in these cycles is important.

6 factors that affect our skin health

• Nutrition: What we eat can have a very direct effect on the skin. For example, wholefoods like fresh fruit and vegetables provide hydration and antioxidants that help to protect all cells in the body, including our skin. Processed foods high in trans fats or sugar can lead to breakouts. Essential fatty acids (from nuts, seeds and oily fish) are important for skin moisture, hair growth and shiny healthy hair. Also, as collagen, elastin and keratin are made from proteins, we need to make sure we have enough protein in our diet.


• Fluids: Staying hydrated is important for many areas in the body, including our skin. If your skin is hydrated – you’ll notice improved texture and plumpness. Aim for around 2 litres daily – and watch caffeine and alcohol.


• Digestive health:The digestive system is essential for nutrient absorption and toxin removal. It also impacts our immune health, and a balanced gut means efficient toxin clearance. This has a flow on effect for a clear complexion.


• Sun exposure:Most New Zealanders are aware that sun exposure can affect our skin health. The UV rays in the sun damage the outer layer of skin, which affects its ability to hold in moisture, leading to dryness, a rough appearance and signs of aging. The good news? Using a facial SPF daily (even on cloudy days), helps protect your skin from UV.


• Environmental exposure: Pollution and chemical products can affect our skin health, so we need to be mindful of what we are exposed to and how we treat our skin over our lifetime. With HealthPost's strict ingredient standards, you can find natural skincare with kind ingredients - for you, and the planet.
• Age: As we age, our skin and hair’s ability to repair and renew slows down. With the production of ceramides, keratin, collagen, elastin and hyaluronic acid starting to slow – we can experience loss of moisture and plumpness in skin, along with slow hair growth – and hair dryness. As the amounts of these proteins decrease, our ability to hold the top layer of our skin isn’t as strong and our skin starts to drop down into the lines and wrinkles that we naturally associate with aging.
  

What nutrients are important for skin health?

Vitamin C:

This key vitamin is used to support the production of elastin, collagen and hyaluronic acid in the skin. As an antioxidant it is required to support the skin’s protection against free radicals and UV light damage. Also, bioflavonoids which are found in nature with vitamin C are strong antioxidants and help to amplify the effects of vitamin C in the skin. Increase your vitamin C levels with a diet rich in fresh fruit and vegetables or try Clinicians range of research-based vitamin C products.

Collagen and elastin:

As skin ages and collagen and elastin production declines, fine lines start to appear. Having enough protein in the diet is important for creating these essential proteins for the skin. Rich sources include meat, fish, bone broths, eggs, nuts and seeds.

Supplementing with collagen products can help support the body’s natural production of collagen and elastin – in turn supporting skin firmness, skin elasticity and integrity.

There are many sources of collagen available from marine or bovine sources.

Clinicians Vege Collagennow provides collagen from eggshell membrane, which is vegetarian friendly and shown to support normal collagen and elastin levels and is sustainably sourced from eggshells – which would otherwise be thrown away, helping reduce food waste.

Hyaluronic acid:

Loved for supporting skin hydration by binding water to form a gel that keeps skin smooth, elastic and resilient. It also acts as a natural antioxidant within cells, supporting skin from UV (sun) damage.

Foods that support hyaluronic acid intake includebone broth, tofu, potatoes and kumara. Citrus fruit are a natural source of vitamin C, but also contain the flavonoid Naringenin that naturally blocks the enzyme hyaluronidase, which breaks down hyaluronic acid in the skin.

Astaxanthin

This is a natural antioxidant found in algae. As an antioxidant it is uniquely able to support all layers of our cells from free radicals. It has been shown to support the skin against the effects of the sun and UV light, and has also been shown to support skin elasticity, skin aging, and skin hydration.

Ceramides

Ceramides are not only important for maintaining plump moisturised skin, but also help against UV-induced skin pigmentation. As they are natural oils in our skin, lower levels can lead to skin dryness and uneven skin colour as we age. Some people can be naturally low in ceramides and experience rough,irritated skin.

Clinicians Ceramides contains well-researched rice-derived ceramides, sustainably sourced from rice grown in local farms across Japan – compared with other ceramides often derived from wheat or synthetic substances. It is a one a day product and suitable for vegans.

Keratin

Like collagen and elastin, keratin levels naturally decline as we age. This can affect hair condition and growth. Getting enough protein helps to provide the building blocks for keratin production. Keratin extracted from sheep wool is very similar to human keratin and much like collagen supplementation, supports collagen production in the skin.

Supplementation with keratin has been shown to support keratin production in the hair – which in turn, supports normal hair growth and healthy, thick hair.

Clinicians Hair ReVitalise contains KeraGen-IV®, a New Zealand made bioactive and digestible keratin developed to support the body’s ability to produce structural protein, and help itself against stress-induced injury. KeraGen-IV® is abundant in the amino acids cysteic acid and cysteine, which are used by the body to support collagen, which helps the anchoring of follicles in the scalp.

6 hacks for healthy skin

1. Good fats can help keep skin supple and smooth – Think plant oils, fish, avocado, nuts and seeds. Moderate your intake of fried foods and baked goods as they are high in trans fats and sugar that can lead to breakouts.
2. Hydration is key – Increase your water intake or caffeine free herbal teas. Moderate your caffeine containing drinks and alcohol as they are dehydrating.
3. Increase your antioxidant containing foods as they help protect the skin – think fresh fruit and vegetables. This will support your natural detoxification pathways for healthy, clear skin.
4. Sun protection is key – make sure you wear sunscreen, or moisturisers with sunscreen to block UV light. Sun damage is a fast way to age spots, damaged and dry skin.
5. Avoid tobacco products, they reduce antioxidants in the body and their toxins age the skin.
6. Remove makeup and cleanse before bed.Add some hydrating oils or moisturiser before bed to help avoid water loss from the skin. Skin cell repair and renewal is at its peak during sleep.