Emily English

BSc Nutritionist



How to Get Glowing Skin: Five Top Tips

Summer is the perfect time to shine, both inside and out. Feeling brighter and more energized and becoming the best version of yourself is all about taking care of your body from the inside out. Here are my five top tips to help you get that summer glow.

1. Look After Your Gut

Your gut is more than just a digestive organ; it's a key player in your overall health, affecting your mood, energy levels, and even your skin. The gut-brain and gut-skin axes are powerful connections that demonstrate how our gut health impacts how we feel and look. A happy gut means a happier you! To nurture your gut, focus on fibre and plant diversity in your diet. Diversity is king when it comes to gut health, so try to eat a wide range of fruits, vegetables, legumes, and whole grains. Fermented foods like yoghurt, kimchi, and sauerkraut are also great for promoting a healthy gut microbiome. Remember, a healthy gut leads to glowing skin and a brighter mood.

2. Eat the Rainbow

Eating a variety of colourful fruits and vegetables isn't just pleasing to the eye; it's also crucial for your health. Different colours in plants signify different antioxidants and skin-supporting nutrients that help combat inflammation and oxidative stress. Especially important are purple foods like blueberries, blackberries, and beetroot. These contain anthocyanins, which are potent antioxidants that promote vasodilation, improve blood flow, deliver nutrition to the skin and promote a healthy, radiant glow.

Healthy smoothie and beetroot on toast

3. Prioritize Sleep

Sleep is your body’s time to repair and rejuvenate, which is why getting enough rest is essential for a summer glow. To improve your sleep, consider your diet. Avoid eating large meals or snacks close to

bedtime, as this can disrupt your sleep cycle. Incorporate foods rich in magnesium, such as leafy greens, nuts, and seeds, which help relax your muscles and nerves. A hot shower before bed can also help you unwind and prepare for a restful night. Good sleep equals better skin and more energy to enjoy your summer days.

4. Manage Cortisol Levels

Cortisol, the stress hormone, can wreak havoc on your skin and energy levels if not managed properly. Balancing cortisol involves both dietary and lifestyle changes. Foods rich in omega-3 fatty acids, like salmon, chia seeds, and walnuts, can help reduce inflammation and regulate cortisol levels. Practicing mindfulness, engaging in regular physical activity, and ensuring adequate sleep are also key strategies for keeping cortisol in check. A balanced cortisol level means less stress and more summer bliss.

5. Cut Down on Processed Sugar

Processed sugar can cause spikes in blood sugar levels, leading to energy crashes and impacting your skin’s collagen production, which is vital for maintaining a youthful appearance. One effective strategy is to eat sugary treats after a meal that include protein and fibre. This can help stabilize your blood sugar levels and reduce the negative effects of sugar. Focus on whole foods and natural sugars from fruits to keep your energy steady and your skin looking its best. By incorporating these five tips into your daily routine, you can achieve that radiant summer glow and feel your best all season long. Here’s to a brighter, healthier you!

Revisit Emily English’s Power Women Interview