6 Ways To Hydrate Your Skin From The Inside-Out This Winter

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You could notice that as the temperature becomes a little chillier, your skin becomes drier, flakier, and more itchy. While using moisturizers, serums, and toners liberally is important for improving skin health, it’s also important to hydrate and moisturize your skin from the inside out. The nutrients your skin needs to heal and restore itself function at the cellular level to keep your skin supple and smooth. Ways To Hydrate Your Skin From The Inside-Out This Winter.

The natural moisturizing factor (NMF) of the skin acts as a barrier to safeguard your skin and keep its moisture in. A healthy diet can support the rebuilding of this barrier and maintain internal skin hydration. “Your first defense against any infection is your skin, which is the largest organ in your body. Therefore, it’s crucial to preserve its integrity.

The skin is made up of collagen, and the lipid layer holds onto the moisture. Eating food items rich in good fats, protein and vitamins helps maintain this barrier and hydrate the skin from within,” says Mumbai-based medical doctor and nutritionist Dr Vishakha Shivdasani. “Moisturisers can help prevent transepidermal water loss, but if your moisture barrier is weak, fixing that first is important,” says dermatologist Dr Madhuri Agarwal, founder, Yavana Aesthetics Clinic, Mumbai. Here’s how you can take a 360 degree approach to hydration.

6 Ways To Hydrate Your Skin From The Inside-Out This Winter

1. Drink water!

Since about 60 per cent your body is made of water, it plays a major role in your body’s functions, including transporting nutrients to your cells and whisking away toxins. It also keeps skin cells plump, which is important to prevent dry and dehydrated skin. Include fruits and vegetables high in water content such as watermelon, musk melon, cantaloupe, spinach (also Vitamin A), lettuce and celery, says Dr Shivdasani.

2. Up your Vitamin D consumption

“If you are deficient in Vitamin D, which is a fat soluble vitamin, the skin gets dry,” says Dr Shivdasani. It triggers the receptors which are responsible for promoting the formation of the skin barrier, so if your skin is dry or itchy, it could be due to a lack of this vitamin. ”Food items provide very little Vitamin D, so it’s okay to take supplements,” she confirms. “Taking a small dose on a daily basis helps much better than a higher dose taken once a week,” says Dr Shivdasani.

3. Eat collagen-rich foods

“When you don’t get enough fats or protein through your diet, your skin can dry up. And you need collagen to plump your skin,” says Dr Shivdasani. While the jury is still out on supplements, doctors like drinking bone broth, which is naturally high in collagen, protein and good fat. “It’s the best lubricating moisturiser from within,” she says. Eggs, citrus fruits and garlic boost collagen synthesis in the body too.

4. Add foods rich in Omega-3 to your diet

Omega-3 fatty acids will help improve your skin’s hydration and can be found in fatty fish like salmon. It also helps regulate the oil production of your skin. “Those who don’t like to eat a lot of fish prefer to take fish oil supplements, but you cannot overdo it as it can cause toxicity. Skip your supplement the day you eat fish,” says Dr Shivdasani. Flaxseeds are another alternative too. Omega-3s are a crucial part of your skin’s lipid content and help improve its barrier function, which, when working properly, acts like a seal that keeps moisture intact and irritants out.

5. Look for good fats and protein

The NMF benefits from the consumption of healthy fats because it is a lipid layer. Natural beneficial fats are found in nuts and seeds such flaxseed, chia seeds, walnuts, sunflower seeds, and almonds. A good source is the avocado, according to Dr. Agarwal. To preserve the lipid layer on the skin and stop the breakdown of fat, Dr. Shivdasani advises consuming primrose oil and olive oil as healthy fats. In order to maintain the structure of your skin, it is also important to consume protein in the form of cottage cheese, tofu, and eggs.

6. Look out for Vitamin A-rich foods

Carrots, sweet potatoes and other Vitamin A-rich foods can help maintain skin elasticity. They attack free radicals thanks to their Vitamin C content, and stimulate fibroblast production, which are the cells that are responsible for developing tissue that keeps skin firm and healthy, says Dr Aggarwal.