A Crash Course in Radiant Skin

The skin is often neglected.  We take it for granted until something goes wrong.  When we start to see rashes, acne, wrinkles, red spots or dryness, all the sudden we become aware of our skin again.  It covers you, literally.  As the largest organ in the body, the skin helps protect you from the elements, helps to maintain your body temperature and of course is a sensory organ (you can feel a loved one’s touch).

We all know the perfect skin that you see on a baby or small child.  It’s so pure and beautiful…you can see the softness.  

So what happens?  The accumulation of stress and toxins can play a big role in pre-mature aging of the skin as we get older.  But it doesn’t have to be this way.  Like any other organ or gland, the skin is also self-healing (when we nourish it properly).

What practical things can you do to create glowing, clear, bright skin?

  • Hydrate- Put water in!  Pure water only of course.  Drink at least half your weight in ounces each day.  So if you weigh 200 lbs, you need at least 100 oz of water.  Most people do better with more than half their weight in oz.  Start first thing in the morning with 20-40 oz of water, depending on your body size.  Drink throughout the day, especially between meals.  Work to finish your water around dinner time (so you’re not interrupting your sleep to use the bathroom).  To have hydrated skin that looks healthy and not dry, you’ll want to drink lots of water and eat fresh water rich foods.1  Good hydration also helps with healthy elimination (bowel movements) which is also important for great skin.  It’s hard to glow if you’re full of toxins!
  • Dry skin brushing–  You use them on dry skin before you get into the shower.  Brush toward the heart in gentle circles or long strokes.  This opens the pores so toxins are more easily removed in the shower.  It also helps remove dead skin and stimulates lymphatic movement.  That said, if you have city water, I’d recommend always using a shower filter as well.
  • Sweat- Sweating is a great way to detoxify the skin.  You can do this by using a sauna and through exercise.  Both are great!  If you have to pick one, exercise!  Back to sweating…not only does it detox the skin but many of the minerals that are excreted can act as a moisturizer to the skin.2  I recommend sweating most days!
  • Nutrition is key.  Eating a mainly whole food organic plant diet is the way to go to get a large variety of nutrients, water, healing plant medicine and fiber.  I love Green Smoothies to start the day.  Here are a few other resources: All About OrganicAll Those Vegetables and Beans: An Overlooked Superfood.
  • Sleep it off!  One recent study showed that not getting enough sleep for even just 2 nights in a row was enough to decrease hydration and elasticity and increase dark circles.3  Sleep is medicine and truly a fountain of youth.  At night when you sleep is when your body, including your skin, heals, repairs and regenerates.  If you don’t sleep well or don’t sleep long enough, this process can be incomplete.
  • Supplements that can help.  Remember, as I always say, supplements are just that.  They are meant to supplement a healthy diet and lifestyle.  That said, here are a few favorites that your skin will love.  However, it’s important to note that to be optimally healthy, you need to be balanced in all areas of nutrition including micronutrients.  For best results, to know exactly what you need, check out this post.  It is for this reason that things like a multivitamin and mineral, like BioHealth Matrix, although not directly skin-related, can indeed support radiant skin.

And also a few important things NOT to do:

  • STOP smoking.  Smoking causes premature aging of the skin and body.4  The oxidation that occurs when you smoke can easily become harder and harder to quench over time.  Basically, the skin becomes inflamed.  
  • STOP (or dramatically reduce) alcohol.  Excessive alcohol consumption is linked to all kinds of skin issues including psoriasis, eczema and advanced aging.5 
  • STOP refined sugar.  Consuming refined sugar increases the glycation process and therefore, ages the skin faster.6
  • STOP using toxic skin care products (lotions, deodorants (Try these ones instead Silver Shield Deodorant Roll-On and Spray), soaps, etc).

If you need help with a skin challenge or any other health concern, don’t hesitate to reach out.  We’d LOVE the opportunity to help you GLOW in every way.  I have the blessing of seeing transformations every day!


1. Akdeniz M, Tomova-Simitchieva T, Dobos G, Blume-Peytavi U, Kottner J. Does dietary fluid intake affect skin hydration in healthy humans? A systematic literature review. Ski Res Technol. 2018. doi:10.1111/srt.12454

2. Baker LB. Physiology of sweat gland function: The roles of sweating and sweat composition in human health. Temperature. 2019. doi:10.1080/23328940.2019.1632145

3. Léger D, Gauriau C, Etzi C, et al. “You look sleepy…” The impact of sleep restriction on skin parameters and facial appearance of 24 women. Sleep Med. 2022. doi:10.1016/j.sleep.2021.11.011

4. Lipa K, Zając N, Owczarek W, Ciechanowicz P, Szymańska E, Walecka I. Does smoking affect your skin. Postep Dermatologii i Alergol. 2021. doi:10.5114/ADA.2021.103000

5. Bruno MCT de C, Vilela MAC, Oliveira CABM de. Study on dermatoses and their prevalence in groups of confirmed alcoholic individuals in comparison to a non-alcoholic group of individuals. An Bras Dermatol. 2013. doi:10.1590/abd1806-4841.20131829

6. Danby FW. Nutrition and aging skin: Sugar and glycation. Clin Dermatol. 2010. doi:10.1016/j.clindermatol.2010.03.018

Nothing said or implied in this post is intended to treat, cure, diagnose or prevent any disease.  It does not take the place of a qualified health care practitioner and is intended for educational purposes only.

Dr. LeAnn Fritz, PhD

Dr. LeAnn is a practitioner, coach, speaker, consultant, and the founder of New Hope Health. She is also the author of The Quantum Weight Loss Blueprint, and Get Healthy Now. She is laser-focused on practical, evidence-based practices to empower her clients to get real results that last. She sets the bar when it comes to radiant health that will change every area of your life forevermore.

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