Glow From Within: How Better Nutrition Transforms Your Skin, Sleep, and Mood

For many years now, the primary metric we have used when discussing nutrition has been a single glaring number – the weight you see on your scale. However, what if there is something far greater associated with eating properly than just losing weight? What if one of the biggest rewards of eating properly will actually manifest itself visibly through how we feel?

Part of our practical guide to choosing an eating pattern. The skin-sleep-mood benefits substantially overlap with the Mediterranean diet and anti-inflammatory eating.

The “glow from within” refers to what you will see when your body produces healthy skin, you restfully sleep throughout the night, and you have an even and enthusiastic attitude toward life. The key to both looking and feeling your complete potential starts with what you eat.

Your Skin: The Mirror of Your Diet

The skin is the body’s largest organ and is affected by what it takes in through diet. The best way to achieve a beautiful complexion is through diet and not through buying expensive creams.

1. Hydrated Skin: When the skin is well nourished, the cells are plump and buoyant, and there are fewer visible fine lines, giving rise to a moist, youthful glow. Drinking water will also eliminate toxins that promote dullness and lead to breakouts.
2. Antioxidants to fight free radical damage: Vitamin A, C and E are the key nutrients to combat free radicals that are created as a result of sun exposure and environmental pollution. Fruits and vegetables, such as berries, citrus, leafy greens, and carrots, contain these.
3. Fats for Skin Flexibility: Foods rich in healthy fats, such as avocados, nuts, and olive oil, are the main building blocks of the natural barrier of the skin. Healthy fats help retain moisture in the skin, maintaining softness, smoothness, and pliability.

Your Sleep: The Ultimate Reset Button

Are you having difficulty falling asleep or staying asleep? The problem could be in your kitchen. Proper nutrition is essential to maintaining a healthy sleep/wake cycle.

*The amino acid tryptophan, found in foods such as turkey, chicken, nuts, and seeds, is necessary for the production of serotonin, which is then converted to melatonin. Combining these foods with other complex carbohydrates, such as sweet potatoes or brown rice, increases the likelihood that they reach your brain.

*Magnesium and calcium are both natural relaxers. Magnesium calms the nervous system and calcium aids the brain in converting tryptophan into melatonin. By eating foods containing these minerals, such as leafy greens, almonds, and yogurt, in the evening, you will prepare your body for sleep.

*Suggestion: avoid a large meal, sugars, high fat food right before bed: Eating a heavy meal or indulging in sweets or fatty foods just before going to sleep puts a big strain on your digestive system and will hinder you from winding down. Likewise, consuming caffeine and alcohol can lead to disrupted sleep cycles and cause you to feel tired.

Your Mood: Finding Balance from the Inside Out

The gut-brain axis is a newly recognized concept in nutritional science that explains how closely the gut and brain are linked. Your gut doesn’t just digest food; it also plays an important role in regulating your emotional state.

The gut-brain connection also means that most (nearly 90%) of the serotonin is produced by your body. A chemical messenger associated with “happy” feelings and a sense of well-being is produced in the gut. Therefore, eating a diet high in prebiotic foods (like garlic, onions, and asparagus) and probiotic foods (like yogurt, kefir, and kimchi) helps to improve the health of the gut microbiome, creating an environment that ultimately encourages better serotonin production.

A balanced blood sugar equals a balanced mood. If you consume a lot of refined sugar and simple carbs, your blood sugar will spike quickly, leading to a crash. The ups and downs of your blood sugar will create irritability, anxiety and brain fog. Eating foods with complex carbohydrates, fiber, and lean proteins will help keep blood sugar levels more consistent. Therefore, when you eat these types of foods, you are likely to have a positive and stable mood during the entire day.

• Essential Fatty Acids (Omega-3) are a Brain Booster. Essential fatty acids (omega-3) are found in fatty fish such as salmon, walnuts and flaxseeds. Omega-3s also reduce inflammation and may help to alleviate symptoms of anxiety and depression.

The Glow is a Journey, Not a Destination

If you can shift from focusing solely on weight loss to the holistic benefits of healthy eating, you could have a completely different experience. Instead of feeling you have to eat healthy, you will begin to see that you feel better when you take care of yourself. You are not simply doing something good for yourself; rather, you are giving yourself the gift of energy, beauty, and a sense of peace.

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