Dry skin - why it happens and what to do

Ustanovitelj Mednarodnega inštituta za integrativno nutricionistiko

How to deal with dry skin?

About 70% of the epidermis is water, so it is very important to avoid dehydration. Dehydrated skin has a dull color, greasy shine, fine lines and wrinkles. Lack of moisture accelerates the aging process and leads to loss of tissue elasticity.

In order for the skin to remain young and beautiful, it is necessary to restore the water balance. The individual norm of pure water per day is calculated according to the formula: 30 ml of water per 1 kg of weight. Read more about how much water you need to drink in the summer, read in the material at the link.

A sufficient amount of water will have a positive effect on the whole body, and will also contribute to weight loss. Because the process of fat breakdown is controlled by the enzyme lipase, and it is water that stimulates its activity.

However, the cause of dryness can be not only dehydration, but also a deficiency of fats in the body.

Kazalo vsebine

Why fats are important for healthy skin

Beautiful and healthy skin is made up of two factors:

adequate amounts of protein and B vitamins in the diet;
normal functioning of the lipid barrier, which consists of fats and fat-soluble vitamins.

If monounsaturated fats are not enough, the skin becomes dry, often cracks, looks lifeless.

What foods have healthy fats

Foods with the right fats help regulate hormone levels and maintain balance, which is also important for the activity of epidermal renewal and the intensity of sebum production. The sebum is our natural “cream” that protects the skin and fights the spread of bacteria.

Fish oil

Especially essential for maintaining skin beauty – it protects cells from aging.

Olive oil

Helps prevent tissue fading, has an anti-inflammatory effect. Contains many healthy fatty acids, which are essential for maintaining the balance of the hormonal system.

Cod liver

A true superfood for maintaining healthy skin. The richest source of vitamin A in the active form of retinoids. They are involved in a multitude of processes:

promoting keratinization and exfoliation of old cells;
whiten age spots;
activate the production of collagen and elastin;
normalize sebum production, reducing skin rashes;
liquefy sebum and remove it to the surface of the skin.

Choose a quality canned food labeled “made from fresh liver”. Do not take those that say “made from frozen raw materials”.

Špinača

An excellent source of vitamins A, C, E and K. It contains magnesium, plant iron and lutein. Vitamin K helps reduce inflammation in cells and the high vitamin C content increases collagen production.

Mandlji

A source of vitamin E, which helps repair skin tissue and protect it from harmful UV rays. Reduces the risk of cognitive impairment.

Wild fatty fish

Contains important omega-3 fatty acids and has anti-inflammatory effects.

Granatno jabolko

Rich in vitamin C, which fights free radicals in the body and protects against inflammation. Preserves collagen in the skin, slowing down the aging process.

Avokado

Fatty acids prevent inflammation and help maintain smooth and supple skin. The high vitamin A content helps get rid of dead cells and reduces the risk of cancer.

The benefits of water and healthy fats for the skin are undeniable. Intense dryness is a clear sign of impaired fat metabolism. Add sources of lipids and phospholipids to your diet to restore optimal skin hydration.

The basic recommendation for fats is that they should make up 30% of your daily calorie intake.

What to quench your thirst in the heat, we told you in the previous article.