Inside Out Skin Health: Expert Advice From Dr Vania Sinovich

Nutrients for Skin

Carotenoids which are the orange and red pigments that give pumpkin and tomatoes their characteristic bright colour are excellent antioxidants neutralising the reactive oxygen species before they can do damage. They excel at protecting against longer wavelengths found in UVA light, protecting against the free radicals that cause skin ageing, wrinkling and cancers. Carotenoids can’t prevent the direct DNA damage caused by the rays themselves so they cannot be considered a replacement for sunscreen.

Vitamin C, found in citrus fruits, is also a good antioxidant. It stimulates collagen production , vital in ensuring the skin's structure and firmness. The combination of Vitamin C and vitamin E ( found in nuts and seeds) protect natural fats, the vital lipids in our skin from becoming oxidised by free radicals.

Other excellent antioxidants are Polyphenols such as resveratrol, found in grapes and apples, and sulphoraphane, found in broccoli and cauliflower. Minerals such a selenium, manganese, copper and zinc, found in nuts, legumes, grains, fruit, and vegetables, are also good antioxidants.

In summary a multicoloured diet leads to a brighter complexion. Alcohol depletes your skins antioxidants necessitating supplementation.

How does a mental state influence our skin?

There is a very strong connection between the brain and the skin, and a connection between stress and skin diseases. Psychological stress, whether it be acute or chronic, causes our body to produce hormones called glucocorticoids which keep us more alert and provide energy for the flight or flight response in dangerous situations. But they also harm the skin in two ways.

First they can diminish the functioning of the epidermis, the top layer of skin that locks in moisture and serves as the first layer of defence between our bodies and the environment. Consistently high levels of some of these hormones like cortisol can also cause inflammation.

Second glucocorticoids decrease the production of antimicrobial proteins in the skin. The combined effect is skin that is dry and inflamed, prone to infections and heals more slowly, leading to heightened susceptibility to clinical skin conditions.

We know that adolescent acne is 23% more severe and inflamed right before an important exam compared with recent return from a school vacation.

We know that stress aggravates eczema and psoriasis as well as autoimmune conditions like alopecia areata.

The benefit of meditation and mindfulness for eczema and psoriasis are becoming increasingly evident.