Your skin is your body’s largest organ and offers a window to your health. Whatever’s going on inside you can show up on your skin; a persistent rash may point to an autoimmune disorder, and dark patches around your neck could be linked to insulin resistance or diabetes.
Dr. Alex Daghelian, a naturopathic doctor at the Pain and Wellness Centre in Vaughan, Ont., sees patients looking for help for all kinds of reasons, but she takes note of their skin as part of the assessment.
Healthy Skin Habits
Healthy skin habits are also good for overall health: physical activity, hydration, stress management, sleep, nutrition, and supplementation. Dr. Daghelian’s top tip for her own skin health is sunscreen application. “When it comes to visible signs of aging, sun damage is such a big component of that,” she says.
She emphasizes the importance of using sunscreen daily, regardless of the weather. “I can give you every single supplement on the market. I can do acupuncture. You can do all the cool treatments out there that are really great for anti-aging. But if you don’t use sunscreen, you are almost losing money or you’re putting investment into things that would probably work better if you had been using sunscreen.”
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Dr. Daghelian strength-trains two to three times a week, which she has been doing for more than 10 years. “For skin health especially, I want to make sure that we use all the different tools in the naturopathic toolbox,” she says.
Nutrition and Skin Health
While supplements can augment skin health, the best starting point is nutrition, where you’re aiming to get as much value from food sources as you can. She emphasizes the importance of getting essential nutrients from food sources, such as omega-3 fatty acids from fish and micronutrients from chicken or beef.
Dr. Daghelian highlights the role of fibre in skin health, noting that many of her patients with acne are also constipated. “So we’re talking about eating more fibre. So foods that are high in soluble and insoluble fiber. Most people are not getting enough fibre per day,” she says. Women need a minimum of 25 grams of fibre per day, and men need 38 grams.
Dietary fibre, available in fruits, vegetables, grains, legumes, and nuts, supports gut health, reducing inflammation, strengthening the skin barrier, and helping regulate hormones and blood sugar. Research has shown that plant-based fibre consumption can restore skin hydration and improve skin elasticity.
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Dr. Daghelian notes that nutrition has been linked to better wound-healing, reduced hospital stays, and complications after surgery. Omega-3 fatty acids, vitamins A, B, and C, and zinc have been shown to positively influence healing stages. “The legumes and nuts and seeds categories, most people are not getting enough of at all because they provide fibre, protein, B vitamins, things like that,” she says.
Protein promotes cell regeneration and supports skin hydration, which is important for anti-aging. Another key component of skin health is collagen, which gives skin firmness and resilience. Adequate dietary protein supports collagen production, and there are numerous products available to boost collagen through topical application and oral supplements.
Dr. Daghelian recommends supplementing with collagen, citing good research for its benefits in skin elasticity and moisture. “Collagen is a great one where there is good research for helping with skin elasticity and moisture,” she says.
With the range of supplements available, Dr. Daghelian advises consulting the evidence and talking to a healthcare provider to ensure they are suitable and won’t interfere with any medications.
