The summer holidays may be lots of fun, but they take their toll on our skin health. From UV radiation to salt water, there are many factors affecting our skin at this time of year. To refresh and renew as we head into the autumn months, Registered Nutritional Therapist, Jackie MCcusker has five top tips to help get skin back on track and glowing again!
She says, “UV radiation is everywhere in our environment and plays a big role in various skin issues, including inflammation and premature aging. While sunscreen is an absolute non-negotiable to protect our skin from cancer and ageing, it can sometimes cause its own challenges, especially when combined with activities like swimming in salt water. Salt water tends to dry out the skin, and sunscreen can trap sweat, salt, and bacteria, potentially blocking pores and causing breakouts.”
1. Hydration is Key
Sun exposure dries out the skin by breaking down the lipids and proteins in the outermost layer (the stratum corneum), weakening its moisture barrier. This makes the skin less able to hold water and protect itself.
- A solid moisturising skin care routine is essential.
- Drinking plenty of water is also super important, because skin cells need hydration from within to stay plump, flexible, and healthy.
- Well-hydrated skin maintains a strong barrier and improves its ability to repair itself by delivering oxygen and nutrients to skin tissues.
2. Replace the Skin’s Lipids
The skin barrier is made up of lipids like ceramides, cholesterol, and fatty acids, which are crucial for keeping moisture in and irritants out.
- Topical skincare products can help replenish these lipids on the surface.
- Equally important is eating a nutrient-dense diet rich in good fats and proteins to moisturise your skin from the inside out.
- Focus on foods containing Omega-6 essential fatty acids (EFAs) such as pumpkin seeds, pine nuts, tofu/soy, and egg yolks. These are vital for maintaining the skin barrier.
- Include Omega-3 EFAs found in oily fish, like salmon, mackerel, sardines, anchovies, and rainbow trout, as well as plant sources like chia seeds, flax seeds, hemp seeds, and walnuts. Omega-3s are anti-inflammatory and boost skin hydration and barrier function.
3. Eat the rainbow
Eating a wide range of bright colourful vegetables and fruits as the colour denotes their antioxidant content.
Carotenoids are found in vegetables including sweet potatoes, tomatoes, red bell peppers, spinach, broccoli and help to protect and repair the skin from oxidative damage caused by UV exposure in the sun, through the generation of damaging compounds called Free Radicals.
The antioxidants in these carotenoids help to neutralise free radicals, reduce inflammation and support skin structure by protecting collagen and elastin, (think scaffolding of the skin!) thus helping to maintain skin firmness, elasticity and helping to protect wrinkles and sagging.
4. Repair with protein
That’s because your skin is made of proteins like collagen and elastin, which give it strength and elasticity. Every day, your skin naturally wears down and renews itself, and protein provides the building blocks (amino acids) it needs to rebuild, stay firm, and stay hydrated. These amino acids also help strengthen the skin barrier, speed up healing, and support ongoing cell turnover. Eating good-quality protein from foods like eggs, fish, lean meat, tofu, dairy, legumes, and quinoa helps keep your skin smooth, strong, and resilient from the inside out.
Beauty Dropz ingestible supplements work from the inside out to provide targeted solutions for your skincare needs. Whether at home or on-the-go, take these daily drops for fast nutrient absorption and long-term results. The range includes:
- Marine Collagen – Thoughtfully formulated to help reduce the appearance of wrinkles, boost skin elasticity, and reveal a more radiant, youthful glow.
- Hyaluronic – Hyaluronic Acid, naturally found in the skin acts like a moisture magnet, helping to keep your complexion plump and dewy.
- Retinol – Glow from within with these berry-flavoured drops, powered by Vitamins A and E.
- Niacinamide – Say goodbye to blemish-prone and oily skin and hello to clearer, smoother skin, tropical style.
- Hair Hero – These biotin-rich drops are your hair’s new hero – supporting thickness, growth, and a healthy scalp from the inside out.
Beauty Dropz are £14.99 each. All five products are available at Boots.com and Holland & Barrett online (except Collagen at H&B) from 8 July onwards. Retinol and Hyaluronic are in 300 Holland & Barrett stores.
