WEBVTT - Exactly what to eat for healthy skin

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<v Speaker 1>Hey, they're Healthyish listeners. Thanks for tuning into this stealy

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<v Speaker 1>podcast and body and soul. I am Felicity Harley. Now,

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<v Speaker 1>we haven't done skin health as a topic on this

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<v Speaker 1>podcast for a long time, so I'm so glad we

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<v Speaker 1>are visiting it all today. I'm joined by a dermatologist

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<v Speaker 1>and founder of Australian made skincare brand Bespoke Skin Technology.

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<v Speaker 1>Her name is doctor Catherine Ama, and she's going to

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<v Speaker 1>give us a quick lesson in skin health, from the

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<v Speaker 1>best foods to eat to the must do daily habits,

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<v Speaker 1>and also she shares her tricks for maintaining healthy, glowing skin.

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<v Speaker 1>That's what we want right Yes, if you do like

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<v Speaker 1>what you hear from Catherine listening to extra Healthy Ish,

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<v Speaker 1>where she answers your most pressing questions about skin health,

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<v Speaker 1>you can grab that wherever we get your podcasts. Catherine,

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<v Speaker 1>thank you for joining us today on Healthy Ish.

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<v Speaker 2>Thanks so much for having Mey Felicity, I'm excited to check.

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<v Speaker 1>Yeah, me too, especially right now when the weather is

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<v Speaker 1>getting colder. Okay, big question for a short answer. What

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<v Speaker 1>is the most important thing for maintaining healthy skin.

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<v Speaker 2>It's one hundred percent sun protection. I know that's perhaps

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<v Speaker 2>not the sexiest answer, but it's one three sixty five

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<v Speaker 2>days of the year. It is sun protection because something

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<v Speaker 2>I think a lot of us aren't aware about is

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<v Speaker 2>that eighty or ninety percent of the UV radiation still

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<v Speaker 2>reaches us down here on the Earth's surface, even on

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<v Speaker 2>cloudy days. So in terms of skin cancer prevention, avoiding

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<v Speaker 2>flares of skin diseases such as roseata which are very sunsensitive,

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<v Speaker 2>and of course aging, the UV protection is the number one.

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<v Speaker 1>It's not very sexy, is it. But I knew you

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<v Speaker 1>were going to say that. Is it a matter of

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<v Speaker 1>just putting it into your morning routine or should we

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<v Speaker 1>reapply throughout the day? I mean, what's what you do?

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<v Speaker 2>Look, I think if I'm I know I'm going to

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<v Speaker 2>be inside at work all day, I will put it

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<v Speaker 2>on in the morning, particularly if I'm biking to work,

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<v Speaker 2>and then I won't reapply it during the day because

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<v Speaker 2>often I'm wearing a mask and I know I'm not

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<v Speaker 2>going to be outside over the winter months before the

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<v Speaker 2>sun goes down. So I'm once a day, I totally

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<v Speaker 2>admit it, But on my days off, I'll suddenly apply

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<v Speaker 2>in the morning. And if I was to go for

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<v Speaker 2>a walk or a run, or do something else outdoors

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<v Speaker 2>later in the day, I would reapply.

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<v Speaker 1>For sure good advice. What are some tweaks we should

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<v Speaker 1>make to our skin routine now it is getting colder.

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<v Speaker 2>So combating dryness is the biggest thing. We move from

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<v Speaker 2>quite diverse environments, so you know, hot, cold, and particularly

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<v Speaker 2>I think the environment is generally dry in the winter months.

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<v Speaker 2>Whether we're actually outside in the cool dry or we're

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<v Speaker 2>inside with heating blasting at our skin, it is in

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<v Speaker 2>time of significantly increased dryness. So I would suggest definitely

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<v Speaker 2>making sure a nourishing moisturizer is part of your daily

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<v Speaker 2>routine for both your face and your body. And if

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<v Speaker 2>you have been moisturizing over the summer months but just

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<v Speaker 2>using a lotion, a fairy water based and runny preparation,

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<v Speaker 2>I would increase that to a cream, so something that

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<v Speaker 2>you either have to put your hand into or squeeze

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<v Speaker 2>out of a tube. Really the most important time to

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<v Speaker 2>do that is after you have a shower or bath

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<v Speaker 2>to lock in the hydration from bathing.

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<v Speaker 1>It's funny, I actually just jumped in the shower last

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<v Speaker 1>week and suddenly my temperature in the shower has just

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<v Speaker 1>gone extremely hot, and I thought to myself, oh, yes,

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<v Speaker 1>winter is here. Suddenly everything heaps up around us while

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<v Speaker 1>we cool down inside.

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<v Speaker 2>Absolutely what about when it.

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<v Speaker 1>Comes to foods, thank some of the best foods to

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<v Speaker 1>eat for skin health.

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<v Speaker 2>So there's quite a large variety. It does look generally,

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<v Speaker 2>it does come down to a wide variety of fruit

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<v Speaker 2>and vegetables so that we don't get nutritional deficiencies. But

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<v Speaker 2>if we want to be really targeted about avoiding dryness,

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<v Speaker 2>there are a lot of main groups that we can

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<v Speaker 2>look at. So dry skin can actually be a symptom

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<v Speaker 2>of quite a wide range of nutritional deficiencies. So funnily enough,

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<v Speaker 2>that vitamin A is actually really important for skin hydration,

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<v Speaker 2>and that comes from the diet. Really good sources of

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<v Speaker 2>that are sweet potato, very palatable. I think we'd all

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<v Speaker 2>like that. But the less desirable beef liver.

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<v Speaker 1>Oh wow.

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<v Speaker 2>And actually, the funny thing about vitamin A is you've

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<v Speaker 2>got to be really careful to not get too much

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<v Speaker 2>vitamin A. So the limit is three thousand micrograms per day,

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<v Speaker 2>which if you really like beef liver you can very

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<v Speaker 2>easily suppor So I'm not advocating eating beef forever. I

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<v Speaker 2>think if you had a little bit of sweet potato

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<v Speaker 2>every now and again, you'd be absolutely fine. Vitamin C,

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<v Speaker 2>which I think a lot of us tend to increase

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<v Speaker 2>in winter anyway, because we're wanting to support our immune

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<v Speaker 2>system and decrease coughs and colds. That's also a really

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<v Speaker 2>good skin hydrator. So good sources of vitamin C. We

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<v Speaker 2>all know about citrus, but red capskins and key we

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<v Speaker 2>fruit are another excellent source of vitamin C.

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<v Speaker 1>And actually I'll throw in strawberries there. I just learned

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<v Speaker 1>the other day that strawberries actually are good. Thankfully we

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<v Speaker 1>consume a lot in the Harley household, but yes, I

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<v Speaker 1>did learn it. They're quite good, excellent, well good.

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<v Speaker 2>That's another good excuse to get into them for us

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<v Speaker 2>to Vitamin D is another really important thing to be

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<v Speaker 2>thinking about over winter for hydrating benefits, but also vitamin

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<v Speaker 2>D has really important anti inflammatory benefits for our total

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<v Speaker 2>body but also the skin. And obviously we don't want

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<v Speaker 2>the skin to be inflamed because that increases dryness and discomfort.

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<v Speaker 2>So obvious sources of vitamin D are of course milk

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<v Speaker 2>and dairy, but soy, almond and oat milks are often

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<v Speaker 2>fortified with vitamin D as well as are many commercially

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<v Speaker 2>obtained bread so they're good sauces. And again a less

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<v Speaker 2>palatable source of vitamin D is cod liver oil, which

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<v Speaker 2>I think is more of a punishment.

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<v Speaker 1>Yes, and capsule form, can't you. I saw it at

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<v Speaker 1>the chemisty the other day.

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<v Speaker 2>You can absolutely probably close to the fish oil. I

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<v Speaker 2>would say with vitamin E, which you can get easily

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<v Speaker 2>from some flower seeds and almonds, is important for skin

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<v Speaker 2>hydration and avoiding dryness. It's also an important antioxidant zinc. Again,

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<v Speaker 2>a lot of us take it and winter anyway orally

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<v Speaker 2>to boost our immune system. That's a good one, and

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<v Speaker 2>you can get it in everyone's favorite baked beans, and

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<v Speaker 2>I just learned oysters, and the other things are selenium,

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<v Speaker 2>but also amiga three fatty acids are really great in

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<v Speaker 2>terms of skin hydration, so they're available in fish oil supplements,

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<v Speaker 2>but avocados and some nuts and finally tumoric, which is

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<v Speaker 2>I guess we'd add it to food that's also really

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<v Speaker 2>good at helping prevent dry skin through its anti inflammatory properties.

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<v Speaker 2>So I mean, I think really it's an all round

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<v Speaker 2>colorful diet is the way to do it.

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<v Speaker 1>Really. How do you look after your skin? Do you

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<v Speaker 1>have what's your daily routine?

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<v Speaker 2>My daily routines are quite basic. I'm biased because I

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<v Speaker 2>have my own skin care range. But in the morning,

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<v Speaker 2>I would just splash order on my face and I

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<v Speaker 2>apply a basically a multitasking cosmeceutical product that has many

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<v Speaker 2>different antioxidants and DNA repair enzymes, and it called the

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<v Speaker 2>Dream Cream, and then I apply sunscreen plus or minus makeup,

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<v Speaker 2>depending on what I'm up to. That's it in the morning.

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<v Speaker 2>And then at night I do double cleanse because I

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<v Speaker 2>think cleansing and of course with a gentle, non fragrance,

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<v Speaker 2>non foaming cleanser, tend to do a double cleans to

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<v Speaker 2>make sure I've removed you know, makeup, oil, sweat, and

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<v Speaker 2>pollution which can also all contribute to skin inflammation which

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<v Speaker 2>can lead to aging, which none of us are that

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<v Speaker 2>keen on, but it can also drive acne, rosasia other conditions.

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<v Speaker 2>And then most nights I would just apply the Dream

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<v Speaker 2>Cream again, and two or three times a week I

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<v Speaker 2>apply a product called Luminosity Serum, which again is a

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<v Speaker 2>very light gentoos foliant and has some anti pigment and

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<v Speaker 2>other anti aging properties, So that's it. I don't use

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<v Speaker 2>an I cream because my all in one creams sort

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<v Speaker 2>of target that area as well, So I'm very simple.

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<v Speaker 1>We'll get more into I cream's in extra healthy ish.

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<v Speaker 1>But thank you for joining us on Healthy Today.

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<v Speaker 2>Thanks for having me.

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<v Speaker 1>Beef liver. I'm not sure I can go as far

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<v Speaker 1>as eating beef liver as much as I want healthy,

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<v Speaker 1>glowing skin. What about you? If you did enjoy this

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<v Speaker 1>chat with the Lovely Catherine, make sure you rate and

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<v Speaker 1>your local Sunday paper, and until tomorrow, stay Healthy is