Integrative Skincare Tips for Spring

By Naomi Fisher, MPAS, PA-C
INTEGRATIVE MEDICINE + AESTHETICS PHYSICIAN ASSISTANT

Most of us feel an immediate lift in our spirits when we see the first tulips and forsythia of the season. Our skin also welcomes springtime following harsh, dry, and cold conditions of winter.

Your skin is the largest organ of the body (which also includes hair and nails), is akin to a garden. It benefits from both an optimal internal and external environment that is teaming with minerals, nutrients, and TLC. Spring time is synonymous with renewal and growth – both in nature and our skin.

Springtime Skincare Tips

Similar to raking and weeding a garden, the skin benefits from manual exfoliation of dead skin cells and debris. The skin regenerates itself every 28 days, although as we age our body’s ability to do this efficiently wanes and we are left with a dull, lackluster complexion.

A chemical peel is a way to achieve a brighter and more rejuvenated appearance by removing the top dead layers of skin cells to reveal a brighter and more luminous complexion, just as the yard looks fresh and polished when the branches, leaves and muck that accumulated over winter has been removed.

The integrity of the soil underneath will affect the appearance of the plants and flowers growing within and above it. As such, your skin is what you eat. Nourishing your body with nutrient dense foods and avoiding pro-inflammatory ingredients will directly impact the health of your body and invariably your skin.

Tilling the soil is a mechanical process that takes the soil from underneath and brings it to the top, aerates the soil and allows seeds to germinate. When we think of this in regards to skin, the body has an amazing automatic wound healing response that cultivates collagen and elastin, the proteins that make our skin plump and firm. Microneedling is an aesthetic way of “aerating the skin” and activates this amazing natural mechanism while also allowing for skincare products and active serums to penetrate more deeply.

So whether you’re potting a few plants or looking for a whole new landscape design, remember to nourish your insides to achieve that glow from within. A healthy diet is only one component of a well-rounded approach to skincare. Safe sun practices, reduced stress, effective skincare products and treatments, and a balanced lifestyle all contribute to maintaining healthy and vibrant skin. If you have any questions about your skin or “how to grow your garden,” book an aesthetics consultation with Naomi, a board certified Physician Assistant.

Skin Boosting Fruits and Veggies 

Note: Follow dirty dozen and clean 15 recommendations when selecting produce

Kale – Bursting with fiber, kale is an anti-aging ingredient fit for a super skin smoothie. Introducing kale regularly into your diet can not only firm your skin but also protect from future cell breakdown and premature aging.

Spinach – Spinach is rich in Vitamin A, C and E which are powerful antioxidants. Vitamin A supports skin cell turnover and repair, promoting a smoother complexion. The folate and iron in spinach contribute to healthy blood flow, ensuring that oxygen and nutrients reach the skin cells.

Edamame –  young, green soybeans offer several skin benefits. They’re rich in antioxidants like vitamins C and E which help protect skin from damage caused by free radicals and promote collagen production for youthful skin. Additionally, edamame contains isoflavones, which have been shown to help improve skin elasticity and reduce signs of aging. The high protein content supports skin health by providing essential building blocks for skin regeneration and repair. And Omega 3 fatty acids help with inflammation!

Sweet potatoes/Red & yellow bell peppers (and other orange veggies): Beta carotene is converted into vitamin A in the body and exhibits photoprotective properties and acts as a natural sunblock. Red and yellow bell peppers contain tons of vitamin C, which promotes the collagen that keeps skin firm.

Ginger – It’s no mystery why people have been using ginger to thwart illness for centuries. Its antioxidant, anti-inflammatory and immunity boosting properties make it not only an all-around all-star for your health but specifically for your skin — for those same reasons! The taste can be quite overpowering for some people, and less is more. A small piece of ginger is sure to wake up both your skin and your smoothie’s flavor profile.

Strawberries - Strawberries are rich in antioxidants such as polyphenols and Vitamin C. These help protect the skin from damage caused by free radicals; unstable molecules that contribute to premature aging and skin damage. Their production is accelerated by lifestyle factors like environmental pollutants, processed food, smoking or overexposure to ultraviolet radiation. The flavonoids in strawberries exert anti-inflammatory properties. Inflammation can contribute to various skin conditions, including acne, eczema and rosacea. Therefore, consuming strawberries may help reduce inflammation and promote healthier skin. Strawberries also contain ellagic acid which has been shown to inhibit the activity of enzymes that break down collagen and elastic in the skin, promoting skin elasticity and firmness. 

Avocados - Avocados are a great source of fiber. Increasing fiber rich foods into your diet helps support our detoxification pathways. Want clear skin? You need to support those detox pathways in our bodies. This helps clear out toxins more efficiently from our body. All of this is important because the liver is the body’s main detoxification organ, eliminating excess waste and toxins. When the liver becomes sluggish, toxins begin to accumulate and the body must use other detoxification pathways to remove excess waste e.g. the skin. This can show up as brown liver spots, redness, inflammation and more. A clean and well-functioning liver is critical for beautiful skin. 

Bananas - The high water content of bananas helps to keep skin hydrated, which is critical for maintaining supple, moisturized skin. Bananas are rich in antioxidants like Vitamin C and an antioxidant flavonoid such as catechin. We recommend bananas when they are just a bit green to protect your blood sugar.

Dates - Did you know eating a few dates per day will help you meet your daily iron needs? Dates are rich in iron which is known to be essential for healthy hair, skin and nails. Low iron levels cause a low red blood count. Red blood cells contain hemoglobin which carries oxygen, and without enough oxygen, the skin can turn pale and the nails become brittle. Therefore, eating foods rich in iron supports healthy glowing skin.

Green Tea Leaves/Matcha – Green tea contains useful antioxidants that can help protect your skin against sun damage.

Tahini: Sesame seeds are a rich source of Vitamin E which is a power antioxidant that helps protect the skin from free radical damage as well as to moisturize and hydrate the skin, leaving it soft and supple. Additionally, tahini contains essential fatty acids such as omega-3 and omega-6 which help maintain the skin’s lipid barrier and prevent moisture loss.

Enjoy these two delicious DK approved seasonal skin boosting recipes.