What Food is Good for Your Skin

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There’s no question that “You are what you eat”! What we eat and drink affects all of our vital organs—including our skin. Whether you want to prevent or correct skin issues, there are specific foods that are good for your skin!

Your skin is your largest organ and it plays a vital role in your overall health and wellness. It protects what’s inside you by keeping water and nutrients in, while keeping harmful bacteria and viruses out. Your skin helps you maintain your body temperature and makes vitamin D when exposed to the sun. It’s also full of nerve endings to help you sense the outside world and avoid damage from things that are too hot, cold, or sharp. 

Skin care isn’t only something we need to do on the outside. Your skin is created and nourished from the inside out. The nutrients you consume on a day-to-day basis affect the way your skin feels and looks. Here is a list of some of the essential nutrients you need to keep your skin in top shape so it can play its many fundamental roles and look its very best.

Foods for your skin

Your skin is a complex organ and needs a variety of different nutrients every day to stay healthy. Here are some of my top recommendations.

Water

You may not always think about water as an essential nutrient, but it is. Water plays many important roles in your body. It’s the main component in your cells and fluids. It allows you to maintain your body temperature and it provides shock absorption for your joints. It’s no wonder that adults are 60% water. 

When it comes to our skin, water is just as essential. Your skin has three layers. The outermost layer—the one you see and feel—is called the epidermis. The middle layer is the dermis and underneath that is your hypodermis. When your epidermis doesn’t have enough water, your skin feels rough and loses elasticity. The water your epidermis needs comes from the inside. One clinical study found that when participants who didn’t drink a lot of water increased their intake, their skin became more hydrated and their skin’s “extensibility” improved within 2 weeks. Drinking more water can help skin hydration and may be particularly beneficial if you have dry skin or don’t drink enough water.

How much water do you need every day? According to the Mayo Clinic, women should aim for 2.7 L (11.5 cups) of fluids per day, while men should aim for 3.7 L (15.5 cups) per day. Note that these fluids can come from drinking water or other beverages, and can even come from water-rich foods like soups, fruits, and vegetables. Your personal water needs may be higher if you sweat a lot (from physical activity or living in a hot, humid environment), if you are pregnant or breastfeeding, or if you are prone to urinary or digestive tract conditions (kidney stones, vomiting, diarrhea). 

Protein

Protein is an essential macronutrient which means you need quite a bit of it every day (more than with micronutrients like vitamins where you need much smaller amounts every day). Protein makes up parts of your cells, immune system antibodies, and the enzymes needed for thousands of reactions (including digestion). Your body’s main structure is also made from proteins. This includes your bones, muscles, organs . . . and skin. Different proteins are made by combining different building blocks called amino acids.

Your skin is made up of several different proteins. For example, collagen and elastin are very plentiful and build up the structure of your skin. Over time, and with exposure to the elements, your body’s ability to produce collagen decreases. Keratin is another important protein in your skin. Keratin makes up the outer epidermis layer giving it rigidity and enhancing its barrier protection.

Food That Is Good For Your Skin

The recommended daily amount of protein is based on your body weight. For every 20 lbs you weigh you should try to get just over 7 grams of protein each day. This means a person who weighs 140 lbs needs about 50 g protein/day, while someone who weighs 200 lbs would need about 70 g protein/day. Protein is found in meat, poultry, fish, dairy, and eggs. Plant-based sources of protein include soy, lentils, beans, nuts, seeds, whole grains, and even vegetables like corn, broccoli, and asparagus.

Essential fatty acids

There are two types of fatty acids that are essential nutrients for our health and our skin. They are linoleic acid (omega-6) and linolenic acid (omega-3). Omega-3 fatty acids in particular are antiinflammatory and have been linked to many health benefits including improvements in rheumatoid arthritis, ulcerative colitis, diabetes, heart disease, and psoriasis, to name a few.

A higher intake of linoleic acid is associated with lower levels of skin dryness and thinning as skin ages. On the other hand, a lack of fatty acids is linked to increased water loss from the skin, drying it out and causing weakness in the protective outer barrier.

You can get these essential fatty acids from eating fish (salmon, tuna), shellfish, nuts (walnuts), seeds (flax, chia, pumpkin, sunflower, sesame), oils (soy, canola), leafy vegetables, and avocados.

Food That Is Good For Your Skin

Essential fatty acids are also available in fish oil supplements which may contain additional vitamins and minerals. When buying nutritional supplements, especially fish oil (beware of potential mercury contamination) it is critical to choose reputable brands and the proper dosages. Check out my Wellness Store if you wish to purchase professional brands, only available through health professionals. I offer my readers 15% off their orders to make high quality supplements more affordable.

Vitamin C

Vitamin C is an essential nutrient and has several functions including making other nutrients more absorbable and available. It is a water-soluble antioxidant vitamin that plays many roles in your body, including in skin health.

A deficiency of Vitamin C (scurvy) results in skin lesions, as well as skin that is easily bruised and slow to heal. This is, in part, because of Vitamin C’s role in stabilizing the protein collagen. Another sign of Vitamin C deficiency in the skin affects hair follicles and can cause “corkscrew hairs.” These are examples of why Vitamin C is so important for skin health.

Food That Is Good For Your Skin

Every day you should aim for at least 75 mg of Vitamin C. Fruits and vegetables are rich sources In particular, bell peppers, citrus fruits (oranges, grapefruits), broccoli, cauliflower, strawberries, kiwis, blackcurrants, potatoes, rose hip, and parsley.

Vitamin E

Vitamin E is a group of essential vitamins called tocopherols. They are fat-soluble antioxidants that work synergistically with Vitamin C. When given together, vitamins C and E (and zinc) can speed up wound healing. Deficiency of Vitamin E is linked to red, dry skin.

Vitamin E is often applied directly (topically) on the skin to reduce redness and some of the effects of sun damage. Ingesting Vitamin E helps the skin from the inside by protecting collagen and fats from breaking down. One clinical study successfully improved symptoms of dermatitis (skin inflammation) in participants who took Vitamin E supplements over the course of several months.

Food That Is Good For Your Skin

The recommended daily allowance for Vitamin E (alpha-tocopherol) is 15 mg. You can get Vitamin E in vegetables, oils (wheat germ oil, olive oil, vegetable oil, sunflower oil), nuts (almonds, hazelnuts), spinach, broccoli, corn, kiwis, and soy.

Skin care beyond nutrition

While nutrition is essential, and I’ve covered my top 5 recommendations above, don’t forget other important skin care practices that help protect and nurture your skin. Refer to my earlier blog post to learn how a daily routine with the correct products can give you beautiful skin.

  • Use gentle cleansers and warm (not too hot) water to keep skin clean
  • Moisturize after taking a shower or washing your hands
  • Avoid things that bother your skin such as harsh cleansers, fragrances, and irritating fabrics
  • If you have allergies or intolerances (e.g., to gluten or pollen), avoid those
  • Limit your sun exposure and use sunscreen as appropriate
  • Be physically active
  • Try to get enough quality sleep
  • Use a humidifier and wear gloves when the weather is dry and cold
  • Avoid tobacco

Bottom Line

The nutrients you consume feed your whole body—including your skin. As your largest organ with many critical roles, your skin needs a variety of different nutrients every single day. Water, protein and essential fatty acids are important macronutrients. While the antioxidant vitamins C and E are among some of the micronutrients your skin needs to heal and stay healthy. 

In addition to nutrition, caring for the outside of your skin is also important. Using gentle cleansers, warm water, and moisturizers, and avoiding irritants and allergens will help. If you have any medical concerns with your skin, see your healthcare professional.

DYI Valentine’s Gift Idea 2021 – A Gua Sha Facial

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With most of the world still on lockdown, celebrating your love with your Valentine this year may be safest at home with a DIY treat. A quiet dine-in romantic dinner would normally do the trick if it wasn’t for the cooking-at-home burnout that most of us are likely experiencing by now. Do you need a DYI Valentine’s gift that doesn’t require going out but over-the-top luxurious? If yes, read on!

Some may believe that the way to a man’s heart is through his stomach but I think it is much more romantic through his face. What is more pleasurable and perfect than pampering your loved one with a facial during this stressful pandemic era? Actually, nothing! You get to soothe and beautify his skin with your loving touch and give him your full attention as you rejuvenate his face and turn back the hands of time. It’s almost like a gift to yourself. After all, you will be spending your Valentine’s Day with a happier and handsomer companion afterwards. If you haven’t given anyone a facial before, it may sound just a little intimating but it’s really much easier than doing a facial on yourself.

What is a Gua Sha Facial?

A Gua Sha facial is the newest trend in the spa industry. I was introduced to it at a spa industry virtual event, Live Love Spa, last week. I was intrigued by result of the DYI treatment and loved how relaxing it was as I glided the tool over my face. Gua Sha is a Chinese facial massage (also know as Eastern face lift) performed with a tool made of jade or quartz. It stimulates blood circulation and activate lymphatic drainage which minimizes the appearance of winkles and puffiness resulting in a more youthful look to the skin. I suggest buying a Gua Sha tool made of rose quartz, the stone of unconditional love. It encourages trust and harmony in relationships. What more do you want from a Valentine’s gift!

How do you use a Gua Sha tool?

Like any “how to” question, there’s not a shortage of Youtube videos to show you how. Though I am not an esthetician, I combined my 20+ years spa management experience with the professional demo I saw last week to dig up a trusted video (bottom of the page) on Gua Sha facial to guide you step-by-step.

You should start at the neck and work your way up to the forehead. This way, you’re creating a clear path for the fluids in your face to drain. Follow these simple steps or watch the video below should equip you to create a fabulous Gua Sha facial experience.

  1. Prep the skin with a facial mist to hydrate .
  2. Apply a few drops of facial serum or oil to the face for glide. The starter kit at www.ShopLiveLoveSpa.com includes the rose quartz Gua Sha tool, a serum and a technique card.
  3. Start at the neck and work your way up to the forehead
  4. Use upward and outward strokes on the neck, jawline, chin and mouth area
  5. Sweep across the cheeks, press gently under the eyes and across the eyebrows
  6. End with upward strokes on the forehead to the hairline

Mud Baths in Vietnam

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Taking a private mud bath is a luxury everyone can afford in Vietnam! Today, I went to i-resort in Nha Trang, located in the south central coast of Vietnam for my first soak in the mud. Most mud baths are commonly shared with others so you got to wonder about the sanitation of this communal practice. I was thrilled when I discovered that i-resort offers individual bath tubs that are built into the hillside, and each tub is filled with wet mud from a hose right before your soak. Now I can relax knowing the mud is clean!

For 350,000 dongs (approx. $15 US), you get 20 minutes in your own private warm mud bath and unlimited use the hot mineral pools. The amenities of the hot springs resort are similar to those in Europe. The use of a locker and a towel are included in your fee.

There’s a spa onsite if you wish to book a massage. Of course, I couldn’t resist a 50-minute full body massage for 300,00 dongs (approx. $13). The spa was beautiful with tropical decor and the quality of the massage far exceeded my expectation. Prior to my massage, I was even offered a lemongrass orange scented steam that was built into the shower inside the treatment room. When in Asia, you just can’t judge the quality by the price alone.

Like most firsts, my mud bath in Vietnam will always be special and memorable. This positive experience will lead me to seek out more bath muds during my travels to enrich my spa experience collection.

A Journey Back to Paradise

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Few of us get to recreate a life changing travel journey! I feel so lucky to have done just that this past week in Thailand. The love of my life swept me away on a 4-month travel adventure in Southeast Asia 26 years ago which led us to marriage and 2 kids. On the eve of celebrating our 24th wedding anniversary, I boarded a plane and traveled 18 hours to meet our daughter in Bangkok to kick off our mother-daughter Southeast Asia adventure for a month, in celebration of her 22nd birthday. The first week of this journey is a replica of the itinerary her dad and I followed, but in a much less primitive way. Hard to believe anyone could ever travel with no cell phone, no public wifi, no GPS, and no Vloggers giving you advise on the do’s and don’ts on your anticipated destinations. We were just armed with our Lonely Planet guidebook for backpackers and a sense of wanderlust. We mapped out our route on public transportation and set out to find our way to the remote islands of Koh Tao and Ko Nang Yuan. Yes – we used a paper map!

After spending 3 days in Bangkok visiting the usual tourist attractions, my daughter and I took a cheap flight, on Air Asia for $56.77US, from Bangkok to Chumpon, a fishing village which is a jumping off point to Koh Tao. The train ride we took years ago is still a popular option for backpackers these days but it really doesn’t make sense to suffer an overnight train for 8-10 hours when you can fly there in 1.5 hour for a few dollars more. 

Transportation systems to these heavenly islands are more well-organized than ever before. We were able to purchase a shuttle ticket from a kiosk at the Chumpon airport and immediately jumped into a minivan scheduled to whist travelers to town. On my previous visit, finding transportation was difficult to say the least and usually at your own risk. Not able to speak Thai meant that we didn’t always know for sure if we were going to end up at our intended destination. The ride my husband and I took with the questionable “taxi” from the Chumpon train station to the pier, via a dirt road in the dark of night, still sends shivers up my spine when I think back. 

After spending an overnight in Chumpon, my daughter and I boarded an early morning ferry boat headed to Koh Tao. I was so excited about the little less than 3-hour ride with toilets onboard. So glad I didn’t have to ride a little wooden fishing boat, and I mean little, with Mr. Dang’s family to the island like my last visit here. I don’t remember how long it took but it felt like a lifetime as I was throwing up the entire time.

The tourist boom on Koh Tao slapped me in the face as soon as we stepped off the ferry boat. Drivers holding name signs of guests they were picking up, tour excursion offices and restaurants lined the street in front of the Maehaad ferry dock. For a moment, I thought we were on the wrong island. Tourist transport and accommodation options are endless these days, unlike our only option back then of staying at Mr. Dang’s cottages because we were able to catch a ride with him. 

My daughter and I stayed at the Sairee Beach Cottage which was reminiscent of the little tiny beach cottages owned and operated by Mr. Dang. There was also a restaurant on the beach but with one big difference – when they made a smoothie, the lights didn’t go dim like it did at Mr. Dang’s.

For better or worst, many things have changed on the islands with the passage of time. As expected, with the ease of access to the islands comes over development in hotels and resorts. There were only a few dive shops 26 years ago as compared to over 80 dive centers now. There are more spas offering cheap massages ($10 US/hour) than I can count on one hand. But the most shocking of all were the changes on the Koh Nang Yuan island, a piece of paradise I have kept in my memory bank as “heaven on earth” all these years. It still has powder white sand on a sand spit but I had to share this beach with many. The newly established fee of 100 baht (approximately $3 US) to enter the island has not deterred boatloads of tourists making the very short trip from Koh Tao to Koh Nang Yuan, nor has it helped to keep human trash from the ocean.  

With the popularity of these islands bring greater variety and higher quality of food, especially the western options that we might miss while traveling. The good cup of caffe latte that I was yearning for on my previous visit is now on every restaurant menu on the island.

The old adage of “take the bad with the good” rings true for me on this second trip to Koh Tao and Koh Nang Yuan. They may not be the purist island escapes they once were but they will remain on the top of my travel list. In light of posting this blog on Thanksgiving, I want to express how thankful I am for the opportunity to revisit this paradise with my daughter, and be able to share my passion for diving and traveling with her. 

A Wellness Itinerary in Bangkok

Is it possible to achieve wellness in this polluted city with constant traffic congestion? I am up for the challenge! Wellness can be found in many places and the key is to plan your activities around the city’s cultural attractions. I set out for my day of wellness focusing on the highlights of the city so I can see the sights and experience the culture at the same time.

Bangkok is known for its street food! There’s a huge selection for cheap, some healthy and some not so much. Around the corner from my hotel, there were fruit carts and BBQ meat stands. Nothing is more refreshing than the delicious locally grown mango, all peeled and sliced for only 70 baht (approximately $2.30US). I grabbed a box of mango and walked a few steps to this adorable little dumpling shop, Feng Zhu Pork Shop & Co., run by mom, pop, bro and sis. This savory breakfast is nutrient-dense, high in protein, low is simple carb and sugar which is far better for your blood sugar than breakfast cereal, toast, or pastries. Ten little bite-size treats were only 160 Baht (approximately $5.30US). This beats the continental breakfast for $17US at my hotel in more ways than just my pocket book.

Dumplings from Feng Zhu Pork Shop & Co.

After I filled my tummy, it was time to head out for some exercise. Bangkok streets are far from walkable. Sidewalks, if any, are packed with street vendors and often have little puddles of filthy water that you may accidentally step into if not careful. A better way to travel is on the Chao Phraya River which runs through Bangkok, dividing the city into the east and west banks. The east banks are where some of the world’s most beguiling temples are located. There are 34 piers that ply this 21 km route. Once you figure out which pier to catch your boat, it’s easy to hop on a boat that will take you close to your destination. For a fare of 15 baht (approximately $0.50US), you can enjoy the view of the city and all the local life along the river banks rather than sit in traffic when you travel by car.

There are more than 400 temples in Bangkok so visiting one is a must. The grounds of the Thai temples and palaces are usually enormous so better be prepared to do some serious walking. I took a boat from pier 3 to pier 8 which brought me right to the entry gate of Wat Arun (Temple of Dawn), located on the west bank. Given the beauty of the architecture and the fine craftsmanship, it’s not surprising that Wat Arun is considered by many as one of the most beautiful temples in Thailand. The 70 meters high prang (spire) by the Chao Phraya is one of Bangkok’s world-famous landmarks. It is beautifully decorated with tiny pieces of colored glass and Chinese porcelain placed delicately into intricate patterns. Climbing the very steep stairs on the central prang is a sure way to increase your heart rate. At the highest point you can see the winding Chao Phraya River and the Grand Palace and Wat Pho on the opposite east bank.

Wat Arun

After getting in 5,000 steps walking the grounds of Wat Arun, it was time to get some lunch before clocking the remaining 5,000, towards my wellness goal of 10,000+ steps a day. Besides, it was time to get out of this 92 degree temperature before I got dehydrated. To find a cooler spot, I rode the boat back down the river to ICONSIAM, an ultimate shopping destination on bank of Chao Phraya River. As expected by the flashy exterior, this vast complex is filled with high end designer shops. But what sets ICONSIAM apart from the other shopping centers is an area called SookSiam which brings the best of Thailand’s provinces into one “village”. There is no better place to try Thai street food than in this clean, air-conditioned mall. The authenticity of the experience was impressive, not only in the food but in the decor as well. I grabbed a bowl of Thai curry for 80 baht (approximately $2.65 US) and ate it squatting down at the miniature table and chair. With 5,650,000 sq ft of shopping space, I decided this is a great place to get in my remaining steps.

After unbelievable sensory overload, it was time to wind down with a traditional Thai massage. Rather than visiting the spa in the hotel, I opted for one of the many local massage spas. Magic Hands Massage is the nicest of the 6 massage spas on Si Phraya Road. The setup of these spas are all very similar – a row of very comfy reclining chairs for foot massages and massage mats for body massages. For 300 baht (approx. $10US), I had one of the best and most rigorous massages in my life. My body hasn’t felt so loose and limber in months.

It was a fun day, packed with sightseeing and good eats. All that’s left to complete a day of wellness is a good night sleep!

How to Find the Best Spa Experience

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We are not talking about the top 10 destination spas you drool over in the Travel and Leisure magazine. There is no doubt that you will get the best spa experience when you open your wallet to these top-rated spas. If not, you can probably ask for your money back. For novice spa goers, it can be confusing to know what to expect for the money you spend at a spa. Below are the three S’s to consider when choosing a spa that will give you the most bang for your buck.

Setting

The spa decor and atmosphere will set the tone for your spa experience. You can think of it as a prelude to your treatment! It doesn’t have to be an ultra luxurious space but it should be clean and give you a sense of calm. An esthetically pleasing setting will feed many senses and start your relaxation immediately. Does it have soothing colors, soft music and a pleasant scent? Even the most basic spas should provide these elements, since it is relatively inexpensive to do so . If the spa owner doesn’t have a discerning taste in creating the spa setting, I would question the calibre of their treatments and staff.

The amenities available will definitely add value and enhance your experience. Do you have access to a pool, sauna, steam room, locker room or a relaxation lounge? You can expect higher prices with more amenities, due to the cost of the spa operation. Decide what is important to you and worth the extra money. No point paying for amenities that you won’t be using. Personally, I find a comfortable relaxation lounge with tea and filtered water as a minimum to help me unwind before, and refresh after my spa treatment. Wet amenities are worth the money if you have enough time to enjoy them prior to your treatment to loosen your mind and body so you can get the most out of your treatment.

Size does not matter when it comes to sauna, steam room and whirlpool, as long as it is appropriate for the volume of traffic. My recent spa experience at LE SPA SOTHYS PARIS RÉPUBLIQUE confirmed this for me. Surprisingly, this spa only has 2 treatment rooms so it has a low volume use. The sauna, steam room and whirlpool were petite (see photo) but well-designed and provided privacy and exclusivity. Always ask for a tour of the spa to see if it brings you a sense of tranquility. Is that why we visit a spa?

Spa Services

An extensive spa menu is fun to read! I love oohing and aahing over the treatment descriptions. But if all you want is a really good deep tissue massage, too many fancy treatments on the menu may be a detractor. Just think about all the spa protocols the therapists need to learn and perform rather than focusing on delivering excellent massages. However, if you are planning a full spa day or in search of innovative spa treatments, then it’s a different story. Just like spa amenities, it is irrelevant if you are not taking advantage of the offerings.

Staff

Spa is a hospitality business so having warm, caring, and friendly staff is a must. If you don’t get that feeling when you call to make your appointment, it is likely that you will be disappointed with your overall experience. Spa therapist qualification, training and experience are most critical to the quality of the treatment. Estheticians and Massage Therapists should have professional training to properly treat the face and body, respectively; they are licensed or certified in the US. Spa industry certifications are specific to each country so be aware of varying standards and regulations, if any, when traveling to foreign countries. Do not hesitate to ask about therapists’ training and certification before you book your appointment.

To sum it up, reviewing the setting, spa services and staff at a spa will help you find the best spa experience in any country!

3 Steps to Glowing Skin

Life is complicated enough so skincare shouldn’t be. Here are 3 easy steps for your daily routine, recommended by Eminence Organic Skincare:

Step 1: Cleanse

Non-drying formulas leave all skins feeling fresh, clean, comfortable.

Step 2: Exfoliate

Sweeps away pollution, excess oil, dulling flakes to reveal fresher skin.

Step 3: Moisturize

Gives the skin the “drink” it needs to maintain optimal moisture balance.

The consistency of this daily routine with the correct products is key to beautiful skin! With hundreds of skin cleaners, exfoliants, and moisturizers on store shelves, making the right choice can be difficult. As a seasoned spa director, I get asked frequently what skincare products I use. It is a reasonable assumption that I would use the “best in class” since I am in the spa business. And I do! However, what I use for my skin may not be the right products for your skin, unless we have the same skin type and concerns. If you want to buy effective skincare products, your skincare routine must be customized to you. Is your skin dry, normal, oily, combination or sensitive? Do you have acnes, rosacea, fine lines, large pores, pigmentation, etc? If you are not sure, it’s time to find out with a professional facial or at least a skin analysis by an Esthetician. If you are a product junkie and always looking for the latest and greatest but still not getting the results you are looking for, you might try the Eminence skincare quiz to guide you in choosing the most suitable products for your daily regimen. It’s simple and fast!

Once you have selected the cleanser, exfoliant, and moisturizer for your daily routine, follow the product direction and stick with the routine for at least 30 days, unless you have an allergic reaction. Nothing happens overnight and it takes time for your skin to adjust to a new regimen. There are many other products – serum, masque, eye cream, lip care – you can add to enhance your beauty treatment but they should not replace any of these 3 basic steps.