• Sonia

4 nutrition tips to clear up your isolation breakout

Have these weeks of isolation left you with a dull complexion or repeated break-outs of spots? Life stresses, changes in our skincare routine, and more time indoors could all be to blame – but so could what you've been eating.

The gut and skin are very closely connected. If you are suffering from 'lockdown skin', it is worth looking at how your diet might have changed since isolating at home.

Support your gut by making sure you’re eating a variety of fruits, vegetables, whole grains, legumes, nuts and seeds, whether that's tinned, frozen, cupboard or dried – it all counts.

Ditch the sugar

Excessive refined sugar consumption from snacks like chocolate and sweets will have a negative effect on your skin (and will cause spikes in your blood sugar levels, causing you to reach for those snacks even more). Limit sugary snacks and ideally replace them with nutrient-dense options including raw nuts and fruit, nut butter in smoothies, homemade energy balls, and fresh and dried fruit.

Reduce alcohol, sugary drinks and caffiene

Isolation may have seen you reaching for a glass (or two) of wine on a casual Monday when usually you would wait until the weekend or a rare night out.

Alcohol triggers inflammation in the skin so make sure you are consciously aware of how much you’re drinking. Becoming dependant on alcohol is a habit that could be hard to break, the occasional glass of course is fine.

Sugary drinks and excessive coffee will have a similar effect as alcohol and might cause skin to flare up if drinking too much.

Hydrate properly throughout the day with sips of water. Remember to drink eight glasses per day. Keep a refillable bottle or jug with you at all times, whether it's at your desk or on your adventures.

Eat a rainbow of veggies

Nourish your skin from the inside out by ensuring you’re eating enough fruits and vegetables – even if they are frozen – and focus on adding these to your meals to improve your overall diet. Green and leafy vegetables hold a variety of health benefits so I always recommend eating with as many meals as you can.

Keep a check if you eating enough fibre, as this will aid your digestive system in getting rid of toxins built up in the body, which could help prevent breakouts.

Eat omega-3 fatty acids

Omega-3 fatty acids act as an anti-inflammatory agent in the body providing you with the amazing nutrients it needs to look and feel its best (whilst also being a superfood for your hair and nails too).

Make sure you are having at least 2 to 3 portions of omega-3 fatty acids per week. These are found in foods such as salmon, sardines, anchovies, walnuts, and almonds.

Focusing on fuelling your body with natural, wholesome foods will provide your body with the variety of vitamins, minerals, and nutrients it needs to function at its best and will result in clearer, brighter skin during isolation and beyond.

Most nuts, due to being packed with healthy fats will benefit the skin and walnuts are particularly beneficial for you as they are high in omega 3 fatty acids needed for promoting healthy skin. Walnuts have anti-inflammatory and anti-microbial properties which might help reduce angry skin or breakouts as they work to target the infection in the sebaceous glands of the skin. They are also one of the richest plant sources of omega-3 fatty acids.

#nutrition #ditchthesugar #omega3 #fattyacids #fibre #gutstuff #beatthebreakout #isolationdiet #glowingskin

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