Simple Ways To Naturally Rejuvenate Skin Cells

"No, please don't take all the wear and tear of yesteryear and magically transform it into healthy new cells today". Said no-one ever

Of course it would be a fat "Yes, please". 

Here's the thing: Your skin "rejuvenates" all the time: Your body is constantly creating new cells to replace older ones that have been exposed to stressors. In fact, this happens every 27 days. However, there are science-backed ways you can—and should—support that process. By giving your body the tools it needs to help heal itself, you can keep your skin cells looking vibrant and healthy for longer. 

Here are a couple of ways to harness your body's power of rejuvenation:

1. Sleeping Beauty

For years, scientists have known that sleep is a vital part of overall body rejuvenation: When you enter the REM part of the sleep cycle, cells throughout the body repair and restore themselves. This happens in your skin cells, too.

When you sleep, your body releases hormones that have loads of beauty benefits. Notably, melatonin. Melatonin is critically important for your skin and plays a significant role in skin repair from environmental exposure, UV light, stressors, pollution, if you're not resting - you're not generating that melatonin, and your skin isn't repairing itself.

Recently scientists have found that this nighttime-induced rejuvenation process is especially important for collagen and collagen production. When we enter the REM cycle, our body naturally repairs its collagen layer in the skin. This happens because we have two collagen fiber structures: One structure is our skin's permanent collagen, or the scaffolding that keeps our skin in place. The other is thinner and more transient; these collagen fibers repair and then bind with the permanent collagen fibers as we sleep. Essentially: Whatever blows your collagen took throughout the day—sun, pollution, inflammatory processes—your body restores them by using these "helper" collagen fibers. 

2. Eat your beauty supplements.

If beauty starts at the cellular level—which we believe it does—then you must give your skin cells all the tools possible to rejuvenate from the inside out. You want to give your skin cells the proper tools so that they can function optimally.

For example, look at coenzyme Q10. CoQ10 is an antioxidant that is present in every human cell and concentrated in the mitochondria; it is required for cellular energy production and rejuvenation. What does this mean for the skin? Well, CoQ10 supports skin elasticity and smoothness while combating wrinkles. 

And when you take the most bioavailable form—ubiquinol—it has been clinically shown to increase your natural CoQ10 levels and reduce oxidative stress. 

Food Sources of CoQ10
  • Organ meats: Heart, liver and kidney.
  • Some muscle meats: Pork, beef and chicken.
  • Fatty fish: Trout, herring, mackerel and sardine.
  • Vegetables: Spinach, cauliflower and broccoli.
  • Fruit: Oranges and strawberries.
  • Legumes: Soybeans, lentils and peanuts.
  • Nuts and seeds: Sesame seeds and pistachios.

How to Get Ubiquinol CoQ10 from Food

Some nutrients, including CoQ10 (especially in the Ubiquinol form), are difficult to consume through diet alone.Yes, you can find small amounts of the Ubiquinol form of CoQ10 in many foods, but it’s much easier – and safer – to get the nutrient in supplement form.
Organ meats like liver have the highest concentration, also fish and shellfish.
for vegans - though some legumes, nuts, seeds, and vegetables also have the compound. 
Broccoli is also a super source of Ubiquinol CoQ10, but you’d need to eat a few buckets of the vegetable to get the same amount of Ubiquinol found in a daily supplement serving.

You can also look for pomegranate whole fruit extract, which promotes cellular resilience and anti-inflammatory properties for healthy ageing: this super-fruit extract is clinically shown to enhance antioxidant responses and skin photo-protection from UV exposure. For another antioxidant: Astaxanthin protects the skin's collagen layer and has been shown to help reduce fine lines and age spots and support skin hydration.

healthy food

I have always been a fan of Food As Medicine,  here are the best foods for healthy skin.

Antioxidant-rich foods seem to have a protective effect for the skin.

Consider these skin-friendly foods:

  • Carrots, apricots, and other yellow and orange fruits and vegetables - Orange foods get their colour because they contain high concentrations of bet-carotene, an antioxidant the body converts to vitamin A, the vitamin responsible for cell regeneration. 
  • Broccoli, Spinach and other green leafy vegetables - Broccoli is a cruciferous vegetable rich in sulforaphane, a chemical that increases enzymes in the liver, which work to neutralise the harmful toxins we breathe. All cruciferous vegetables are packed with a unique molecule called indole-3-carbinol that reduces inflammatory agents in the blood.
  • Tomatoes
  • Berries - Blueberries, raspberries, blackberries all help build up the powerful antioxidant superoxide dismutase (SOD). This is excellent for reducing oxidative stress, a key factor in liver support and the prevention of joint pain. Berries are also rich in flavonoids that reduce inflammation and repair cellular damage.
  • Beans, peas and lentils
  • Salmon, mackerel and other fatty fish - Seafood contains eicosapentaenoic acid, a powerful anti-inflammatory type of omega-3 fatty acid. Studies show the oil in fish can act in an anti-inflammatory manner.
  • Nuts and seeds - These healthy snacks have fats and protein to keep your full longer and satisfy cravings. Nuts are high in alpha-linolenic acid which is a type of anti-inflammatory omega-3 fat. Seeds contain plant sterols, known for their anti-inflammatory properties as well.

On the flip side, some foods seem to be associated with skin damage. In particular research suggests that a diet high in processed or refined sugars or other carbohydrates and unhealthy fats promotes skin ageing. One of the simplest 

Skin needs moisture to stay flexible. Even mild dehydration will cause your skin to look dry, tired and slightly grey. Drink six to eight glasses of water a day – all fluids count towards your daily allowance, but water is the best.

Remember, many of the best foods for healthy skin also promote good health overall. Rather than focusing on specific foods for healthy skin, concentrate on a healthy diet in general.

    1. Eat plenty of fruits and vegetables.
    2. Choose low-fat or fat-free dairy products.
    3. Include nuts, seeds and beans in your favorite meals.
    4. Opt for whole-grain breads and pasta.
    5. Limit sugar.
    6. Strive for variety as you're making healthy choices.
It is crucially important to incorporate these foods into your daily diet and also, “eat the rainbow” of organic fruit and vegetables in order to have complete nutrition and continual cell regeneration. Remember, if we think of food as medicine then we open up ourselves to a world of healing.