Beauty Foods to Soothe Sensitive Skin

Complexion woes are never just skin deep. Topicals alone won’t fix the problem. What you eat plays a major role in establishing harmony from the inside, out. Here are a few naturopathic tips that will not only get your skin back on track, they will have you feeling energised and radiant!

  • Elimination diet: Avoid citrus, cheese, nightshades, alcohol, chocolate, yeast and vinegar. These foods can cause histamine reaction, leading to dilated blood vessels, redness and irritation.

  • Increase fatty acids: According to a study in the British Journal of Nutrition, foods rich in Omega-3 fatty acids may prevent skin reddening and scaling. Aim to have 2 tablespoons of flaxseed oil and 1 tablespoon of evening primrose oil daily. Adding avocado, walnuts and nuts and seeds to your diet is also a good idea.

  • Reduce stress: Stress and the production of cortisol are linked to inflammation in the body, which can reduce good gut bacteria and increase digestive issues. It can also lead to a rush of blood to the peripheries, resulting in redness and skin flare-ups. Meditation, yoga, adequate sleep and herbal supplements are great ways to control stress.

  • Cut out refined sugar and dairy: Sugar causes insulin levels to spike. It’s also linked to inflammation and oxidative stress. Eliminating conventional dairy products is shown to be helpful for those suffering from skin redness.

  • Avoid spicy foods: Spicy foods promote heat in the body, leading to flushing and redness.

  • Heal your gut: Skin woes are often a sign that the immune system is in overdrive and that the gut is inflamed or leaky. To heal stomach lining, start with antimicrobial herbs like goldenseal, calendula and oregano. Introduce a gut healing powder such as our Gut Replenish Powder along with supplements such as NAC, glutamine and turmeric.

  • Try herbal remedies: If you have access to a qualified naturopath, herbal remedies can often effectively alleviate redness and rosacea, alongside some dietary changes. Some of our favourite anti-inflammatory, healing herbs include calendula, licorice, burdock, echinacea, ginkgo, turmeric, rhodiola, withania and ginseng.

One of my favourite recipes for soothing sensitive skin is this nourishing Quinoa Salad.

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Anna Mitsios

Adv. Dip. Naturopathy. Adv. Dip. Nutrition. B.Com (Honours)

Anna is a certified naturopath and nutritionist and founder of leading Australian natural skincare and wellness company, Edible Beauty Australia. Anna has been featured in various publications including Mind Body Green, Women’s Health and Allure. She is committed to the natural transformation of her client’s skin using proven botanicals, nutrients and herbal formulations, both on the inside and out.  

Anna’s career began in the corporate sector, where she specialised in corporate finance and private banking for over ten years working in Sydney and New York for a large Australian bank. Anna’s career change was sparked by her own health journey, following a diagnosis of Type 1 diabetes at 18 years of age.  Her diagnosis triggered her intense study of botanicals and nutrition to manage auto-immune condition and assist others in attaining optimal health. Anna’s naturopathy career has included working as a naturopath within a reputable natural fertility clinic in Sydney, within a pharmacy and health food store and running her own naturopathy practice. 

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