Refresh Your Skin this January! (Plus, Tips to Keep Warm with Homemade Soup)

Did you know that the skin renews itself every 28 days?

During that timeframe, your skin may feel dry, and it may even hurt. The combination of the cold air outside and the dry heat inside often dries out the skin leaving you with more than just a rosy glow in the winter.

Luckily, there are ways that you can help to refresh your skin with the foods and beverages you eat and drink! From increasing your water intake to including a variety of fruits and vegetables in your diet, your skin will thank you. One of those foods is soup, more on this below.

Make Your Skin Glow

Dry, cracked, and flaky skin causes an uncomfortable itchy feeling that is all too familiar for many people during the winter months. Here are some helpful hints to reduce the chance of skin flakes this winter so you can concentrate on the snowflakes!

Get Your Daily Dose of Vitamins and Minerals: There are several vitamins and minerals that will help contribute to keeping your skin healthy this winter:

Vitamin A keeps the lower layers of your skin hydrated and prevents the flakiness that occurs in the winter. Fruits like apricots and cantaloupe are good sources of vitamin A.

Vitamin C protects your skin from the sun and keeps it smooth. It keeps the skin firm by producing collagen and elastin, which are generally damaged due to the sun. Even in the winter, the sun can be damaging to the skin. So, along with a bottle of sunscreen this winter, pick up citrus fruits, papaya, and kiwi or vegetables like red bell peppers and broccoli to boost your vitamin C intake.

Selenium is a mineral that protects the skin from damage by protecting it from free radicals and exposure to UV rays. It is found in fish such as salmon, snapper, cod, halibut, tuna, and shrimp. Other food sources include button mushrooms, lamb, turkey meat, and whole-wheat pasta.

Antioxidants: Antioxidants protect the skin cells from free radical damage. This damage contributes to wrinkles, dryness, and aging:

Vitamin E is an antioxidant that will work as an anti-inflammatory for your skin. You can get a dose of vitamin E in foods such as nuts, vegetable oil, asparagus, and leafy greens.

Green tea is extremely beneficial to your skin. It works as an anti-inflammatory and is protective of the cell membrane. More specifically, green tea protects against ultraviolet rays which cause your skin to burn. Thus, brewing up a pot of green tea can work to reduce the risk of skin cancer.

Water:Drinking plenty of water will help keep the skin moisturized and hydrated. Water improves the circulation in your blood and will give you the glow you are looking for. It also assists the cells in taking in nutrients and getting rid of toxins.

Essential Fatty Acids: The two most common essential fatty acids are omega-3 and omega-6. Having a good balance of these fatty acids can help to make the cell membrane stronger. The cell membrane allows for nutrients and waste products to pass in and out and acts as a barrier from harmful materials. The stronger the cell membrane the more moisture it can retain.

Most people don’t have a very good balance between omega-3 and omega-6 and generally need to add more omega-3 essential fatty acids to their diet. Salmon, flaxseed, and walnuts are all good sources of omega-3 fatty acids.

Sunscreen: Yes, sunscreen is even more important in the winter! Apply sunscreen prior to going outside to protect the skin from the winter sun and the snow glare.

Nothing hits the spot quite like a warm bowl of soup on a cold winter’s day. The best kind of soup is one that is homemade. Making your own soup is a great way to know what ingredients go into your dish, allowing you to optimize your nutrient intake.

Crafting the Perfect Soup

Soup is a go-to food during the winter months because of the warm and comforting feeling it provides. One of the great things about soup is that it is a quick and easy meal you can make yourself. Soup can also be full of healthy ingredients such as vegetables, whole grains, legumes, and lean proteins. There are great ways to make soup more nutrient-rich while keeping it simple.

Choose The Right Broth: Having a good stock or broth is the starting point when making soup. A great alternative to buying stock or broth is to simply make your own! All you will need is a pot, water, and whatever vegetables, chicken, or meat you want to add. Cook everything in the pot for about an hour, strain the ingredients out and you have instant homemade broth! This is great because not only do you know exactly what ingredients it contains, but it is easy to make in bulk and freeze for multiple soup recipes.

Veggies for Volume: Incorporating a variety of vegetables and legumes into any soup is a great way to add in extra vitamins and nutrients. It is quite easy to toss in some spinach, arugula, Bok choy, or even pureed zucchini or yellow squash to add extra nutrients and texture. Legumes such as beans, lentils, and peas are excellent sources of fiber, are rich in protein, and are tasty additions to any soup or stew.

Whole Grain Goodness: Use wholegrain noodles when making noodle soups. You can also top your soup with a scoop of cooked brown rice, quinoa, millet, or buckwheat. Adding whole grains to your soup will make it more of a substantial meal. It also adds fiber, and B vitamins, and is an easy way to sneak in some whole-grain servings.

Your Turn to Action: What is your favorite skincare routine? Let me know in the comments below!