I hope you’ve been enjoying a beautiful Vancouver and BC summer, filled with sunshine, outdoor adventures, and time with loved ones. While all that sun and fun is wonderful for the soul, it can sometimes take a toll on our skin. Increased sun exposure, chlorine, salt water, and even just being outdoors more can leave our skin feeling a little stressed, dehydrated, and in need of some extra care.
As a Naturopathic Doctor, I always emphasize that true, lasting skin health comes from the inside out. Late summer is the perfect time to shift our focus to nourishing and repairing our skin, using the power of nutrition to restore its barrier, boost its resilience, and carry a healthy glow right into the fall.
Understanding Summer's Impact on Your Skin
UV radiation from the sun is a primary source of oxidative stress, a process that generates free radicals and can damage skin cells, break down collagen, and accelerate aging [1]. On top of that, heat and chlorine can strip the skin of its natural oils, weakening its protective lipid barrier. The good news is, we can provide our bodies with the specific nutritional building blocks needed to support repair and rejuvenation.
Your Naturopathic Skin Recovery Toolkit: Nourish from Within
Let’s look at the key nutrients your skin is craving after a long, active summer.
1. The Repair Crew: Vitamins A & C for Renewal
- Vitamin C: This potent antioxidant is absolutely essential for collagen synthesis. Collagen is the primary structural protein in our skin, providing its firmness and elasticity. A diet rich in Vitamin C is fundamental for rebuilding and maintaining a strong collagen matrix [2].
- Vitamin A (from Beta-Carotene): Vitamin A is critical for healthy skin cell turnover and repair. It also functions as an antioxidant, helping to protect against UV-induced damage. Our bodies convert beta-carotene from colorful plant foods into Vitamin A [3].
2. The Protective Barrier: Healthy Fats & Vitamin E
Your skin’s outermost layer is a lipid barrier that locks in moisture and protects you from the environment.
- Healthy Fats (Omega-3s): Essential fatty acids are crucial for maintaining the integrity of this barrier. A diet rich in omega-3s can help reduce inflammation and keep skin supple and hydrated [4].
- Vitamin E: This is a key fat-soluble antioxidant that works within cell membranes to protect them from oxidative damage.
3. The Healing Mineral: Zinc
Zinc is a vital mineral for skin health, playing a key role in wound healing, cell growth, and managing inflammation. Ensuring adequate zinc levels is important for supporting the skin’s natural repair processes [5].
Harnessing the Late-Summer Harvest for Your Skin
The wonderful news is that many of the foods at their peak in Vancouver’s late-summer harvest are packed with these very nutrients!
- Tomatoes & Bell Peppers: Bursting with Vitamin C and other antioxidants like lycopene, which has photoprotective qualities.
- Zucchini & Summer Squash: These are hydrating and provide a good dose of Vitamin C.
- Late-Season Berries: Blackberries and raspberries are still available and are antioxidant powerhouses.
- Dark Leafy Greens: Kale and Swiss chard are excellent sources of beta-carotene and Vitamin C.
Simple Skin-Radiance Recipe Idea: "Late-Summer Glow Salad"
For a simple, skin-nourishing meal, create a big salad with a base of leafy greens. Add colorful chopped bell peppers, fresh tomatoes, and zucchini ribbons. Top with a source of healthy fats and protein like grilled salmon (for omega-3s) or pumpkin seeds (for zinc), and finish with a simple vinaigrette made with lemon juice (Vitamin C) and extra virgin olive oil.
Nourish Your Skin for a Lasting Glow
Caring for your skin after summer goes beyond topical creams. By focusing on deep nourishment from within, you can provide your body with the essential tools it needs to repair cellular damage, rebuild its protective barrier, and maintain a vibrant, healthy glow that lasts long after the summer sun has faded.
If you’re seeking a personalized plan to address specific skin concerns like eczema, acne, or healthy aging, I invite you to book a consultation.
Your Journey to a Healthy Glow Starts Here.
Move beyond surface-level care and discover how a naturopathic approach can help you nourish your skin from within for lasting radiance and vitality.
References:
- Pillai, S., Oresajo, C., & Hayward, J. (2005). Ultraviolet radiation and skin aging: roles of reactive oxygen species, inflammation and protease activation, and strategies for prevention of inflammation-induced matrix degradation – a review. International journal of cosmetic science, 27(1), 17–34.
- Pullar, J. M., Carr, A. C., & Vissers, M. C. M. (2017). The Roles of Vitamin C in Skin Health. Nutrients, 9(8), 866.
- Schagen, S. K., Zampeli, V. A., Makrantonaki, E., & Zouboulis, C. C. (2012). Discovering the link between nutrition and skin aging. Dermato-endocrinology, 4(3), 298–307.
- Huang, T. H., Wang, P. W., Yang, S. C., Chou, W. L., & Fang, J. Y. (2018). Cosmetic and Therapeutic Applications of Fish Oil’s Fatty Acids on the Skin. Marine drugs, 16(8), 256.
- Gupta, M., Mahajan, V. K., Mehta, K. S., & Chauhan, P. S. (2014). Zinc therapy in dermatology: a review. Dermatology research and practice, 2014, 709152.
