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Zaheera Swing
Nutritional Therapist & Herbalist BSc Hons Nutritional Science + NTPD

Secrets To Natural Beauty From The Inside Out

Enhancing your natural beauty starts with a holistic approach that focuses on nourishing your body from within. Ensure you're getting essential nutrients like omega-3 fatty acids, amino acids, antioxidants, and vitamins to support healthy hair, skin, and nails. Be mindful of environmental toxins and oxidative stress, and adopt a healthy lifestyle that includes quality sleep and stress management. Opt for natural beauty and skincare products to avoid harmful chemicals. Embrace a balanced diet with protein-rich foods, colorful fruits and vegetables, and proper hydration. Consider incorporating supplements like collagen peptides for skin hydration and DIM for hormonal balance.

Beauty is more than just skin deep... Did you know your outer appearance directly reflects the state of your inner health? Symptoms that manifest in your hair, skin, and nails are there as a message to communicate a deeper imbalance that needs support, which means it’s time to listen!


Globally, the beauty industry is now worth over $500 billion yearly. Unfortunately, there is often little focus on a truly holistic approach to healthy skin, hair, and nails, such as diet, lifestyle, vitamins, stress management, and movement.

 Keep reading to find out how you can get the glow you’ve always dreamed of - radiant skin and healthy connective tissue -using some of these natural modalities that get to the root cause!

What are some of the dietary/lifestyle factors that contribute to accelerated aging and poor skin, hair, and nail health?

  • Nutrient deficiencies in omega-3 fatty acids, amino acids, antioxidants, zinc, selenium, iron, and specific vitamins like Vitamin D, Vitamin C, and Vitamin E have been linked to issues such as poor hair quality/growth, lack of skin elasticity, aging and dull skin, weak nails, and reduced collagen production. Hence the importance of a vibrant, balanced diet and targeted supplement support! [1]

  • Environmental toxins & oxidative stress can speed up the skin’s aging process due to a loss of collagen fibers and elastin synthesis, alongside increased inflammation. Oxidative stress may also promote graying and hair loss. [2]

  • Hormonal imbalances like estrogen dominance, suboptimal thyroid function, and androgen imbalances can all contribute to hair loss/thinning, collagen formation, and skin manifestations like acne, hormonal breakouts, and dry/dull skin. [3] [4] [5]



Lifestyle tips for natural beauty

meditation and lifestyle


  • Focus on getting good quality sleep

While you sleep soundly, blood flow to your skin increases, collagen production is stimulated, and damage from UV rays is repaired! Therefore, “beauty sleep” is not a myth, with research showing that chronic poor sleep can significantly increase signs of aging. [6] 

  • Meditation/stress management practices

Stress hormones can directly affect hair follicles, resulting in increased hair shedding. High cortisol may also accelerate the skin's loss of collagen and elastin. This is why stress management tools like daily meditation, breathwork, or Ashwaganda supplementation can be essential beauty-boosting practices! [7] [8]

  • Switch to natural beauty and skincare products 

The skin is your body's largest organ and absorbs an incredible amount of what is placed onto it. That means you should prioritize looking for products with naturally derived, nourishing ingredients without endocrine-disrupting chemicals like phthalates and artificial fragrances. Make it a habit to check each ingredient!


How can diet help support natural beauty?

food for beauty


  • Protein is essential!

Protein provides the necessary building blocks in the form of amino acids to support skin structure and healthy hair and nail growth. Try to include a palm-sized portion of protein with each meal. [9] [10]


  • Eat the rainbow

Colorful fruits and vegetables are packed with antioxidant compounds and vitamins like Vitamin C, which can help to protect against the free radical damage associated with collagen breakdown and hair loss. 


  • Stay hydrated

Water helps to hydrate your skin cells from the inside out. Without water, your skin can’t function at its best and may become dry, flaky, and tight. One study even found that drinking water significantly improved blood flow to the skin. [11]


  • Omega-3 fatty acids

Omega 3 fatty acids may help to nourish the skin by supporting skin barrier function and locking in hydration, as well as offering protection against UV damage from the sun. [12] [13]

Omega 3 fatty acids can also reduce the production of inflammatory cytokines throughout the body, which could help prevent inflammation at the hair follicles, which may be linked to hair loss and shedding. [14]


Some research even shows even that omega-3 supplementation may help to reduce the severity of acne (This makes sense since inflammation is often linked to acne!) [15]

Foods naturally rich in omega-3 include chia seeds, walnuts, pecans, algae, hemp seeds, flax seeds, and oily fish.



The top dietary supplements for natural beauty


Collagen peptides to the rescue!

collagen supplements


As the most abundant protein in the body, collagen plays an essential structural role in skin cells, nail, and hair health (as well as connective tissues like bone, joints and tendons.) [16]

By attracting water into skin cells, collagen helps to promote skin hydration for an all-natural glow. Unfortunately, once we reach our mid-twenties, collagen production starts to fall by 1-2% each year. This is the main reason skin starts to lose its radiance, wrinkles arrive, and hair/nail health may suffer. [17]


Hope is not lost, though - clinical research shows that supplementing with collagen peptides may significantly reduce fine lines and wrinkles while promoting skin hydration and elasticity. For example, one study found that when women received an ingestible collagen supplement for 8 weeks, they saw an impressive 20% reduction in eye wrinkle volume compared to a placebo! [18]



What type of collagen is best?  


Hydrolyzed collagen peptides are always the best choice since they have been broken down into smaller chains of amino acids for easier absorption and superior results.

Collagen supplements with multiple types of collagen (i.e. type I, type II, type III, type V, type X) will ensure you’re getting more broad-spectrum support for skin, hair, nails, joint, bone, and even gut health!

Our Hydrolyzed Collagen Complex contains 5 bioactive forms of collagen peptides in their most absorbable and bioavailable state. 



Does collagen have side effects?


Side effects from collagen powders or capsules are infrequent, but occasionally some people may experience headaches or gastrointestinal discomfort like bloating, gas, or heartburn. 






DIM, also known as Diindolylmethane, is an incredible compound derived from cruciferous veggies (like broccoli) and is the best-kept secret for all-natural hormonal balance.

Hormonal imbalances are the root cause of many health issues that manifest in the skin, hair, and nails. Hormonal imbalances also affect our mood and can rev up anxiety, making it harder to feel beautiful and confident in our skin and bodies.


When sex hormones like estrogen are out of balance, women often report symptoms like:


  • Acne
  • Oily skin
  • Water retention
  • Hair loss
  • Hair thinning

DIM comes in to help support a healthy balance of estrogen by promoting the elimination of harmful estrogen metabolites. It’s also been shown to help open up detoxification pathways, which is essential for skin health since backed-up toxins and waste can often manifest as skin complaints! [19] [20] 


Our DIM Gummies also contain Dong Quai for additional holistic hormonal support and broccoli extract to boost antioxidant defenses and further protect skin and hair from oxidative damage. [21]



Final Thoughts


Stress, nutrient deficiencies, hormonal imbalances, and environmental factors can make achieving glowing skin, lustrous hair, and healthy nails challenging.

The good news is that by providing your body with the nourishment and loving support it needs, you can enjoy impressive results in how you look and FEEL, elevating your confidence and vitality on every level. 


Note: This article is for informational purposes only and not intended for use as medical advice. Always consult your healthcare provider before starting any dietary supplement.

Zaheera Swing
Nutritional Therapist & Herbalist BSc Hons Nutritional Science + NTPD
As a qualified Nutritional Therapist (BSc Hons Nutritional Science + NTPD), Zaheera Swing has a deep passion for restoring balance and harmony to the body through the modalities of nutritional science, herbalism, and holistic lifestyle practices. Using the functional medicine model coupled with wisdom from ancient paradigms, she aims to provide insight into the underlying root causes of poor health and the holistic tools we can harness to enhance the well-being of mind, body, and spirit.
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