Brooke Kelly Nutritionist on Skin Health
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In this edition of our journal, we chat with Brooke Kelly, Clinical Nutritionist (BHSc) and culinary enthusiast. Brooke’s mission is to promote gut health and guide clients towards genuine wellness amidst the noise of the health industry. Brooke believe’s our best health is attained through practical, holistic and sustainable lifestyle changes, rather than temporary trends, where we can empower ourselves to support our overall health and well-being in a meaningful and lasting way. We got to chat with Brooke about all things skin health, read on to find out more.
1. Can you explain how our dietary choices impact the health of our skin and the relationship between nutrition and skin health?
As a Clinical Nutritionist and cook, I’m forever fascinated with the power of food as a form of preventative medicine for our skin health - as the largest organ in our body, it is often one of the first places to show signs of internal imbalance. If you’ve ever noticed a few blemishes pop up after too much sugar or a few too many wines, then you’re probably aware of how our diet affects our skin. To put simply, we really are the food we choose to eat!
2. For individuals who are new to exploring the connection between their diet and skin health, what signs could they look for that their diet may be affecting their skin?
An anti-inflammatory whole food diet contains all the essential vitamins and nutrients that are essential for both our skin and our digestive health, which is in constant communication via a pathway called the gut-skin-axis. Both the skin and gut contain trillions of tiny microbes which form part of the ‘microbiome’ - this is why imbalances in the gut may actually show up via our skin in the form of redness, inflammation, acne, blemishes, congestion, eczema or rashes. More often than not, the origin of many common skin concerns can be caused by dietary insufficiencies or too many inflammatory foods that disrupt healthy microbial levels within the gut microbiome and affect our skin.
3. What are the essential food groups we should prioritise for maintaining healthy skin through diet?
Protein is an essential macronutrient that contains amino acids which are used to make collagen for skin structure and integrity. As we age we naturally experience a loss of collagen production, however insufficient dietary intake can contribute to accelerated ageing, including a loss of ‘plumpness’ or delayed wound healing.
Dietary fats are also crucial - healthy fats such as those in extra-virgin olive oil, avocado, nuts, seeds or fatty fish contain an array of micronutrients such as omega-3 fatty acids, vitamin E and zinc which are essential in creating that sought after glow.
Colourful plant pigments also contain properties which protect our skin against cellular damage from stressors such as environmental toxins and UV radiation. For instance, berries, citrus fruits, dark leafy greens and tomatoes contain a cocktail of vitamins and antioxidants including vitamin A, vitamin C, lycopene or anthocyanins, which help to mop up free radicals that can damage skin cells and also stimulate collagen production.
4. As we age, hormonal changes can affect our skin. How can dietary choices aid in hormone regulation and promote skin well-being during hormonal phases?
Fluctuations in specific hormones can cause changes in our skin's appearance at every stage. For instance, estrogen naturally stimulates the production of elastin and hyaluronic acid. As we approach menopause, estrogen levels begin to slowly decline, so ensuring adequate levels through the inclusion of estrogen boosting foods such as flaxseeds, sesame seeds, soybeans, garlic and cruciferous vegetables such as broccoli, kale, cauliflower or cabbage can help the skin to stay plum and firm.
On the flip side, an excess of the hormones progesterone and testosterone can increase the production of sebum from the oil glands within the skin and make us more prone to congestion, blemishes or acne. Supporting our gut health via our food choices can help to prevent excess hormones in the body and encourage proper elimination.
Supporting your gut and hormone health is actually easier than you think - it can be as simple as adding a daily serving of fermented foods such as organic yogurt, kimchi, kraut, miso or tempeh which can encourage the growth of healthy bacteria in the belly. I also like to encourage my clients to aim for at least 30 different plant foods per week from fruits, vegetables, spices and wholegrains which has been shown to significantly improve the health of the gut microbiome.
5. With such a busy schedule, how do you make sure you're eating well and looking after yourself?
Health doesn’t need to be complicated - when things get a little crazy, I take the pressure off myself and focus on simple food that is easy to prepare. A classic one for me is pairing something as simple as good quality grass fed steak or fish with some pre-washed salad, avocado, a sprinkling of seeds, olive oil, lemon and some leftover roasted vegetables. I also love making extra in the evenings when I cook, so I know I've got leftovers the next day.
Diet aside, weekly saunas are also part of my self care routine. Regular sweating helps to eliminate toxins from the body and contributes to glowy skin whilst also keeping my stress levels in check. I also love to indulge in a good quality facial 2-3 times per year.
6. Do you have a recipe you are absolutely loving right now?
At the moment I'm currently going through a bit of a yogurt bowl obsession! It’s such a simple way to get a boost of gut healthy nutrients to support my skin health, especially on busy clinic mornings. I love mixing probiotic rich organic greek with a gut healthy plant-based protein powder like The Beauty Chef, then topping with fresh seasonal fruit, a handful of paleo granola, a drizzle of almond butter and a pinch of cinnamon and sea salt - so delicious and tastes like actual dessert for breakfast!
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