Welcome to Naiya Healthy Skin Journey by Olea Herbals
Naiya and Olea Herbals share a deeply rooted belief that the best things come from nature. We share a vision of a healthy body and healthy skin by emphasizing natural and toxin-free ingredients in our diets and in our skin care products. In this nature-inspired journey we are sharing with you a one day meal plan with unique and crafted dishes based on the ingredients we selected to support your skin health.
To achieve healthy skin it is very important to optimize both your diet and the skin products you use. Together with Olea we came up with a short yet detailed list of foods that can help on your journey towards healthy shining skin. We hope you incorporate some of these nutrient-rich foods into your diet to support and promote skin health:
Top Foods for Healthy Skin
- Kale - Abundant in chlorophyll and vitamin C, kale helps brighten and protect the skin.
- Flax seeds - Rich in essential fatty acids, flax seeds aid in moisturizing and prevent aging.
- Chia seeds - These seeds are high in essential fatty acids and protein, perfect for fighting free radicals and promoting collagen production.
- Walnuts - Walnuts help maintain the right balance of fatty acids in your diet while promoting healthy skin function and elasticity.
- Salmon - High in omega-3 fatty acids, salmon helps lower inflammation and even out skin tone.
- Chicken liver - Packed with preformed vitamin A, chicken liver helps minimize the appearance of pores and prevent breakouts.
- Beef liver - Also high in preformed vitamin A, iron, and certain B vitamins, beef liver promotes the appearance of healthy, youthful-looking skin.
- Avocado - Avocado is rich in fatty acids that help lock in moisture and prevent aging.
- Sweet potato - Sweet potatoes are high in vitamin K, which promotes collagen production.
- Broccoli sprouts - Containing the liver-detoxification molecule sulforaphane, broccoli sprouts promote estrogen detox, healthy hormone balance, and prevent breakouts.
- Olives - Olives are high in fatty acids EPA and DHA, which help make skin smooth.
Foods to Eliminate or Reduce for Skin Health
Avoid or minimize the consumption of the following foods, as they can negatively impact your skin's health:
- Sugar - Excess sugar consumption can lead to inflammation and breakouts.
- Refined wheat - Refined wheat can cause inflammation, resulting in dull, dry, and breakout-prone skin.
- Trans fat - Trans fats can clog pores and contribute to skin aging.
- Canola oil, Soybean oil, Sunflower oil, Palm oil, and Corn oil - These oils can cause an imbalance in omega-3 to omega-6 ratio, promoting inflammation.
- Non-organic dairy products - Non-organic dairy products may contain hormones and antibiotics, which can cause hormonal imbalances and breakouts.
- Conventionally raised animal products - These products may contain added hormones and antibiotics, contributing to skin issues.
Five Guidelines to Follow to Stay Consistent with your Healthy Skin Plan
- Sugar and other foods that rapidly spike our blood sugar can wreak havoc on our skin in so many ways! Try to avoid refined sugar when you can and when you do choose to eat sweet foods, pair them with a fat and protein to blunt the glucose spike.
- Read labels! Inflammation can cause acne, eczema, and just downright dull skin. Seed oils, like palm and canola, lead to an imbalance in our omega-3 to omega-6 ratio, promoting inflammation. Unfortunately, many packaged foods contain these oils. Avoid them when you can.
- Incorporate estrogen detoxification foods and avoid estrogen mimicking compounds. A buildup of estrogen is not only harmful for our endocrine system, but can lead to acne on our chin and jawline. Eat more broccoli sprouts, flaxseeds, and kale.
- Balance every meal. Your plate for breakfast, lunch, and dinner should comprise each macronutrient: protein, fat, carbs, and (although technically not a macronutrient but important nonetheless) fiber. This will help balance blood sugar and prevent breakouts.
- Eat your antioxidants! Antioxidants promote glowing, radiant skin. Deeply pigmented fruits and vegetables like wild blueberries, kale, broccoli, and peppers (to name a few) are rich in antioxidants. Aim to have at least one serving with every meal.
Five Best Practices When Eating Out
- Choose restaurants that have fresh, plant-rich meal options. Remember, plants contain antioxidants that are helpful for calming inflammation and promoting healthy, radiant skin!
- One of the best things you can do when eating out and there aren’t many healthy options is to get a side salad or a side of vegetables first. Most restaurants do provide side salads or vegetables, regardless of the restaurant cuisine. Eating greens first will prevent a blood sugar spike, which is associated with acne breakouts.
- See if the restaurant has gluten-free meals. Refined wheat is inflammatory and can lead to dull, dry, breakout-prone skin.
- Skip the fried food! Opt for baked or roasted foods instead.
- When choosing alcohol, stick to dry red wines and avoid cocktails that are too sweet to avoid overstressing your liver, which can lead to blocked estrogen detox pathways, inflammation, and blood sugar dysregulation - all things that contribute to poor skin health!
Ingredients to avoid
When shopping for products, be on the lookout for the following list of ingredients. These products have either been deemed possible carcinogens or disruptive to our delicate hormonal system.
- Parabens - These are preservatives that can disrupt hormone function.
- Phthalates - Chemicals linked to hormone disruption and potential carcinogenic effects.
- Bisphenols - Endocrine disruptors that may affect hormone balance.
- Fragrance - Synthetic fragrances can cause skin irritation and allergic reactions.
- Benzophenones - Chemicals used in sunscreens that may cause skin irritation and disrupt hormones.
- Sodium lauryl sulfate - A foaming agent that can cause skin irritation and dryness.
- Formaldehyde - A preservative with potential carcinogenic effects.
- Hydroquinone - A skin-lightening agent that can cause irritation and may be carcinogenic.
Plant-based products for healthy skin
- Shea butter - A rich, nourishing moisturizer with anti-inflammatory properties.
- Mango seed butter - Deeply hydrates and soothes the skin.
- Calendula flower - Provides natural relief for irritated, inflamed skin.
- Chamomile extract - Calms redness and irritation.
- Pomegranate enzyme - Gently exfoliates and brightens the skin.
- Bearberry leaf - Evens out skin tone and reduces hyperpigmentation.
- Acai extract - Provides powerful antioxidant protection.
- Rose water - Soothes and hydrates the skin.
- Olive oil - A natural moisturizer with antioxidant properties.
- Turmeric extract - Reduces inflammation and promotes an even complexion
Products We Recommend:
Your journey to healthy skin is an ongoing process that requires commitment, consistency, and self-care. Stay inspired by connecting with others who share your goals, whether it's through social media, blogs, or local support groups. Share your experiences, challenges, and successes, and celebrate the progress you make along the way.
Remember that everyone's skin is unique, and what works for one person might not work for another. Be patient and open to experimentation as you discover the best routines, products, and lifestyle choices for your individual needs.
Embrace the journey as a form of self-love and self-care, and remind yourself that the pursuit of healthy skin is not just about looking good but also about feeling your best. With the right mindset, dedication, and support, you can achieve the radiant, healthy skin you've always dreamed of.
About Olea Herbals
Olea Herbals is a clean, organic body, hair, and skincare brand focused on producing all-natural products infused with therapeutic herbs. The founder, Olivia, is dedicated to helping strengthen people’s relationship with themselves by connecting them to their natural environment. Herbalism has a place in everyone’s life, and she hopes to bring her customers closer to nature through the use of her products. Learn more at https://oleaherbals.com/