Beautiful Skin From The Inside Out

Beautiful Skin From The Inside Out

Acne, brown spots, fine lines, wrinkles, laxity, rough texture or a dull complexion are all unwanted images we sometimes have to face in the mirror.

However, these should not be considered “normal” conditions of the skin. Of course with aging one will see some skin laxity, fine lines and wrinkles, maybe a little discoloration; how fast you get there and to what degree is very much in your control.

Skincare treatments vs. genetics

Genetics can and do play a role in the type of skin you inherit, but ultimately it is how you take care of it during your lifetime that makes the biggest difference in how it appears and ages. It is never too late to start taking measurements towards improvement and prevention.  

It is true, there are many skincare treatments and products that can help reduce these unwanted side effects, but ultimately dietary habits and lifestyle have everything to do with creating and maintaining beautiful, clear and youthful skin. With skincare products/treatments, think complement, not replace. And, if you do both, you are double-downing on your anti-aging investment and benefits. 

Nutrition and your skin

Currently there are so many different diets on the market that claim they are healthy. It is hard to know what is a fad and what is legitimate. Whether you’re a meat eater, a vegan or something in between, most experts agree (common sense really), eat fresh, organic, whole foods and avoid foods with added hormones, antibiotics and processed foods whenever possible. Technology is amazing, but when it comes to our food supply, modern isn’t always better.  

Processed foods are a big part of the “westernized” or “American” diet. A westernized diet is characterized by a high intake of red meat, dairy, refined sugars, saturated fats, empty carbohydrates (junk food) processed and artificially sweetened foods, and salt. The westernized diet is low in fresh fruits, vegetables, whole grains and seafoods.

Processed foods are any foods that are packed in boxes, cans or bags.

For example: lunchmeat, peanut butter, energy bars, ice cream, condiments, breads, breakfast cereals, juices, chips, crackers, pastries and pastas (yes, even your gluten free chickpea pasta). Processed foods, especially non-organic, typically contain harmful preservatives and food additives that are toxic. Pesticides, plastics and chemicals used in packaging contain hormone disruptors and cause inflammation and cellular damage.

ok, processed foods are bad for me but what does that have to do with my skin?

Hormone imbalance, chronic inflammation and cellular damage = acne, brown spots, fine lines, wrinkles and laxity.  Also, these aforementioned foods typically lack fiber and increase blood sugar, creating insulin imbalances and inflammation. All of these factors contribute to premature aging (saggy, wrinkly, blotchy, discolored skin), acne, eczema and rosacea. We must stop assuming anything manufactured for your personal consumption or use is safe.

We must understand unhealthy skin appearance is a manifestation of internal imbalances. Lifestyle affects food choices and food choices affect lifestyle. So what am I supposed to eat? What am I supposed to do?

Tips for beautiful skin from the inside out

Follow a plant-based eating plan. Rich colorful fresh vegetables and fruits, grass-fed pasture-raised meats/wild caught fish (if you eat meat), plant-based proteins (beans/legumes), healthy fats (olive oil/raw unpasteurized coconut oil) nuts, seeds, whole grains, minimize dairy/red meat, and reduce sugars of all kinds.  

Drink plenty of filtered water and add minerals to it. I like to add BLK water drops (not the drink) to all my water. There are 72 trace minerals that are supposed to be in water when you drink it. Minerals are the vehicles to transport water into your cells. Filtered water has no minerals, so you could be drinking a gallon of water a day and still be dehydrated! Many of the hydration packs/vitamin waters do not help with hydration. At most they have 3 to 4 minerals that are too large of a molecule for the cell to accept. AND… they are missing the other 69 minerals.

Reduce stress by eating a whole food diet, exercise, get your butt outside into the sunlight. Sunlight not only helps produce vitamin D, but also balances levels of serotonin, melatonin, estrogen and testosterone. Get good sleep, maintain positive social connections, avoid toxic people, do more of what you love and less of what you don’t, de-clutter your home and workspace and seek professional coaching, counseling, mentoring or spiritual guidance. Yes, this will all help your skin!

SLEEP, SLEEP, SLEEP! Yes, we all know we need 7 to 8 hours, but did you know it matters what time you get to bed? 10pm – 2am are the most important hours of sleep. Sleep is critical for healthy skin. Sleep allows the body to do its repairs, detox and regulate important hormones that are necessary for clear, plump skin.

Exercise! Light to moderate exercise and physical activity increase blood flow to your dermis (skin), releases oils and toxins, helps to decrease stress hormone levels that influence oil production and inflammation that cause acne and wrinkles.

Ok, I think that’s enough to keep you busy for now ☺

Happy Healthy New Year!

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jennifer swink celebrity skin aesthetician scottsdale


I am a medical aesthetician and author of Getting Clear: Everything You Need To Know To Cure Your Acne Quickly, Easily and Naturally. I specialize in chemical peels, microneedling, dermaplaning and microdermabrasion for all skin types, with a focus on acne, aging and ethnic skin.