GLP-1 medications like Ozempic, Wegovy, and Zepbound have gained massive popularity over the years for their powerful ability to regulate blood sugar and support weight loss. But beyond managing type 2 diabetes and obesity, researchers are uncovering a surprising new benefit: a connection between GLP-1s and skin health.

From potential improvements in inflammatory skin conditions to common side effects—and even nutrition products that support the skin-GLP-1 connection—here’s what emerging research is revealing about how these medications might impact your skin, from the inside out.

What Is GLP-1 and How Does It Work?

GLP-1, short for glucagon-like peptide-1, is a hormone that helps keep blood sugar, insulin, and appetite in check. Medications that mimic GLP-1 were initially prescribed to treat type 2 diabetes—but these days, they’re also popular for weight loss.

But beyond the pancreas and gut, GLP-1 receptors are also found in other parts of the body—including the skin—hinting at unexpected effects on skin health and appearance.

Skin Side Effects: What to Watch Out For

First, let’s talk about the adverse impacts of GLP-1 meds on the skin: While they are typically mild, they’re still worth knowing:

• Injection-site reactions: Redness, swelling, or itching where the medication is injected.
• Hypersensitivity responses: Allergic reactions such as hives or rashes.
• Pruritus: Chronic itchiness that can range from mild to uncomfortable.
• Immune-mediated skin disorders: Some patients with conditions like psoriasis or hidradenitis suppurativa have reported flares or changes after starting GLP-1RA medications.

Though these reactions aren’t extremely common, they’re worth keeping an eye on if you experience skin discomfort while on one of these medications. It’s best to consult with a healthcare provider.

The Other Side of the Story: Skin Benefits

Interestingly, recent research shows that while some people experience side effects, GLP-1s help improve certain inflammatory skin conditions in others.

Inflammatory disorders like psoriasis, eczema, and hidradenitis suppurativa are driven by an overactive immune system, especially elevated levels of molecules like TNF-alpha and interleukin-17 (IL-17). GLP-1 medications also appear to decrease these inflammatory signals, which may explain why some patients see improvements in their skin conditions while on the drug.

This anti-inflammatory effect could open the door to future treatments, targeting not just metabolic issues, but chronic skin conditions as well.

Nutrition Support: Flatter Me Fiber GLP-1 Booster

If you’re not on a prescription GLP-1 medication or are looking to boost your body’s natural GLP-1 production, HUMs Flatter Me Fiber GLP-1 Booster offers a clean supplement.

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The tropical fruit-flavored powder blends prebiotic soluble fiber with nutrients, shown to support healthy gut function and GLP-1 activity. Because fiber slows digestion and helps regulate glucose absorption, it naturally stimulates GLP-1 secretion in the gut. But here’s where gut and glucose health tie into skin health:

• Stable blood sugar helps manage inflammation throughout the body, including the skin.
• Improved digestion and gut health are closely linked to clearer skin and better skin barrier function.
• Natural GLP-1 support may promote collagen production and repair, just like its pharmaceutical cousins.

For those not ready (or eligible) for prescription GLP-1s, Flatter Me Fiber provides a gentle, gut-friendly option to support metabolism and glow from the inside out.

Skin Regeneration and Wound Healing

GLP-1 medications may also influence how your skin repairs and regenerates. Scientists believe they play a role in collagen production, cellular repair, and even wound healing—especially for people with diabetes, who often struggle with tissue repair.

Research suggests GLP-1RAs can increase angiogenesis (the growth of new blood vessels) and boost fibroblast activity (the cells responsible for producing collagen), potentially accelerating wound healing and promoting skin firmness.

The Cosmetic Angle: “Ozempic Face” and Aesthetic Solutions

Of course, the most talked-about skin-related effect of GLP-1 meds isn’t about inflammation but appearance.

Rapid weight loss, particularly in the face, can lead to a hollow or aged look—known as “Ozempic Face.” While it’s not harmful, the dramatic fat loss can make some people feel like they’ve aged overnight.

As a result, many are turning to aesthetic solutions like dermal fillers, skin-tightening treatments, or collagen-stimulating procedures to restore lost volume.

GLP-1 medications are doing more than just helping with weight loss or blood sugar control. They’re starting to show positive effects on skin health, especially when it comes to inflammation, healing, and regeneration.

While side effects like rashes or itchiness can occur, the growing research around GLP-1’s role in skin health is promising. Whether you’re managing diabetes, trying to support weight loss, or simply looking to boost your glow from within, understanding how GLP-1 affects the skin can help you make more informed choices.

The post Glow, Girl: The Link Between GLP-1 and Skin Health appeared first on HUM Nutrition Blog.

Understanding the causes behind the smell can help you find effective solutions to keep your skin fresh and odor-free. Let’s break down why your pores might smell and what you can do about it.

Causes of Smelly Pores

There are several reasons why your pores might develop a noticeable odor. These range from natural bodily processes to lifestyle habits contributing to smell.

Bacteria Metabolizing Oil and Sweat

Your skin naturally produces oil (sebum) and sweat, which mix together on the surface of your face. Certain bacteria, such as Cutibacterium acnes, feed on these substances and break them down. This combination then releases byproducts that can create a musty or sour smell, similar to body odor. Board-certified Dermatologist and Co-founder of RedliteX, David Johnson, explains, “Your skin has tiny holes (pores) on it that secrete oil and sweat. When bacteria come into contact with these natural oils, it can cause an odor. It’s just something some people are more inclined to get than others. I’ve noticed it in teens experiencing hormonal fluctuations, in athletes who are constantly sweating, and even those working in urban areas where pollution sticks to their skin all day.”

Poor Hygiene

Proper hygiene might seem like an obvious solution to avoiding odorous pores, but not washing your face regularly and thoroughly can lead to a buildup of oil, dead skin cells, and bacteria. Over time, this accumulation can cause an unpleasant smell in the pores. If you frequently touch your face, sweat a lot, or use heavy skincare products without properly cleansing your skin, bacteria and grime can collect in your pores, leading to an odor.

Acne and Sebum Overproduction

People who struggle with acne—especially severe or cystic acne—may notice their pores smell worse than those with clear skin. Acne is caused by an overproduction of sebum, which creates an ideal environment for bacteria to thrive. When the bacteria break down the excess sebum, it can develop into acne and produce a pungent odor. Additionally, having infected pimples can sometimes create an unpleasant smell due to pus and trapped bacteria inside them.

Buildup of Dead Skin

Part of keeping up with a good skincare routine also means removing dead skin and any other buildup that may be lingering on your face at the end of the day. However, those who produce more sebum than others may be more prone to clogged pores as the dead skin and oil mix. Once this happens, Johnson says, “bacteria become trapped in dead skin cells and cause bad odors and acne.”

Diet + Stinky Foods

Your diet also plays a surprising role in how your pores smell. Foods with strong odors, such as garlic, onions, and certain spices, contain sulfur compounds that can be released through your pores or when you sweat. If you eat a lot of these foods, your skin can emit a slightly funky smell. Cutting back on these foods or drinking more water to flush out the compounds may help reduce the odor.

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Balancing your gut may help, as may incorporating a supplement like HUM’s Daily Cleanse to help your skin health from the inside out.

Hormonal fluctuations

Experiencing hormonal fluctuations, while a normal part of transitioning in life, can cause hormonal acne. This can then lead to odorous pores as a result of excess oil buildup. “Increased oil production occurs in many patients, particularly teenagers under stress, as a result of hormonal changes,” Johnson says. “More oil translates into more bacteria and an increased likelihood of smelly clogged pores. Women who are pregnant or menopausal also suffer from similar conditions.”

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Treatment Tips to Prevent and Treat Smelly Pores

If you’re dealing with smelly pores, the right skincare routine and lifestyle changes can help eliminate the odor and keep your skin fresh. Here are some effective treatment tips to try:

1. Cleanse Your Skin Properly

Use a gentle, antibacterial cleanser twice daily to remove any excess oil, sweat, and bacteria. Look for products that have ingredients like salicylic acid, benzoyl peroxide, or tea tree oil, which help fight bacteria and prevent buildup in pores. Make sure not to overwash or use cleansers that dry out your skin, as this can cause an overproduction of oil and potentially worsen the problem.

2. Exfoliate Regularly

In addition to regularly cleansing, exfoliation can help remove dead skin cells and unclog pores, reducing the chances of odor-causing bacteria getting trapped. Use a chemical exfoliant containing glycolic or lactic acid a few times per week. Doing this routinely over time will help give you clear, radiant (and odor-free) skin.

3. Use a Clay or Charcoal Mask

Clay and charcoal masks are a great product to add into your skincare routine. The ingredients absorb excess oil and draw out impurities from deep within your pores. Use these masks once or twice a week to help keep your skin clean and odor-free.

4. Look at Your Diet Habits and Consider Supplements

Since certain foods can contribute to body odor, reducing your intake of strong-smelling foods like garlic, onions, and heavily spiced meals may help minimize skin-related smells. Additionally, drinking plenty of water throughout the day can help flush out odors and toxins from the body while also supporting healthy skin.

To further support clear skin, consider adding supplements like HUM’s Daily Cleanse to your routine. Daily Cleanse contains detoxifying herbs and minerals like chlorella, spirulina, and zinc, which help remove toxins from the body and promote clearer skin. Meanwhile, Gut Instinct is a probiotic that supports digestive health. A healthy gut can help minimize unwanted skin issues

5. Consider Using an Antibacterial Toner

Toners with ingredients like witch hazel, apple cider vinegar, or niacinamide can help control oil production and keep bacteria at bay, reducing unwanted smells.

6. Consult with a dermatologist

If home remedies and skincare adjustments don’t work, it may be time to see a dermatologist. They can better diagnose what’s going on with your pores and recommend specialized treatments such as prescription topical solutions or in-office procedures to help reduce or eliminate foul odors. Johnson says for ongoing symptoms, he’ll typically prescribe clindamycin (a topical antibiotic) or a sulfur-based treatment, both of which are effective in killing bacteria and odor.

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FAQs

Can clogged pores cause a bad smell?

Yes! Clogged pores trap oil, bacteria, and dead skin cells, which can create a foul odor as they break down. Regular cleansing and exfoliation can help keep your pores clear.

Why does my T-zone smell worse than the rest of my face?

The T-zone (forehead, nose, and chin) has a higher concentration of oil glands, making it more prone to bacteria buildup and odor. If you notice an unpleasant smell in this area, it may be due to excess oil and bacterial activity.

Are smelly pores the same as body odor (BO)?

Not exactly. Body odor usually occurs when sweat from your apocrine glands mixes with bacteria on the skin. Smelly pores, on the other hand, are caused by a buildup of sebum (oil), dead skin cells, and bacteria inside your pores. 

Smelly pores can be frustrating, but they’re usually a result of natural skin processes, bacteria, or lifestyle habits. The good news is that with proper skincare, diet adjustments, and consistent hygiene practices, you can keep your skin fresh and odor-free. Regular cleansing, exfoliation, and using antibacterial products can help minimize bacterial buildup, while simple changes like taking detoxing supplements and watching your diet can make a noticeable difference. If the problem persists, seeking professional advice from a dermatologist can help you find a targeted solution. With the right approach, you can maintain healthy, clean skin and say goodbye to smelly pores for good!

The post Why Do Your Face Pores Smell So Bad? Here’s Why… appeared first on HUM Nutrition Blog.

Achieve radiant skin with HUM Nutrition’s Daily Cleanse and a nutrition plan featuring February and March’s in-season produce. Discover tips for glowing skin today!

Why Daily Cleanse is Your Skin’s Best Friend

HUMs Daily Cleanse is a powerful skin-boosting supplement that detoxes from the inside out and helps achieve clear, glowing skin. Packed with 14 powerhouse detoxifiers, it flushes out impurities, supports digestion, and targets breakouts at their source. Chlorella & spirulina bind to toxins and help eliminate them through digestion while giving your liver a much-needed boost. Other detox ingredients in the supplement also keep digestion running smoothly. Zinc, on the other hand, plays a significant role in skin health by balancing oil production, keeping pores clear, and soothing irritation, while antioxidants and minerals shield the skin from environmental stressors, promote collagen production, and even out your complexion. 

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How It Works with a Nutrient-Rich Diet for Optimal Skin Health

While Daily Cleanse helps eliminate toxins and clear skin from within, combining it with a balanced diet enhances its effectiveness. A diet rich in whole foods provides essential vitamins and minerals that support skin health and reinforce the body’s natural detoxification processes. Some of these foods include: 

• Leafy greens & cruciferous vegetables (kale, spinach, broccoli) provide chlorophyll, aiding detoxification.
• Fiber-rich foods (chia seeds, flaxseeds, whole grains) promote gut health and support toxin elimination.
• Healthy fats (avocados, nuts, salmon) nourish the skin and help reduce inflammation.
• Hydration is key—drinking plenty of water supports the elimination of impurities.

Using Seasonal Produce for Skin Health

Eating seasonal produce is a game-changer for both your skin and overall well-being. Since seasonal fruits and vegetables are harvested at their peak, they contain higher levels of vitamins, minerals, and antioxidants which deliver maximum nourishment, boosting your immune system and giving your skin a natural, healthy glow. They also have a high water content, naturally hydrating your skin and keeping it plump and dewy while maintaining its youthful appearance. 

Here are some of the best winter produce to incorporate into your diet:

Citrus Fruits (Oranges, Grapefruits, Lemons)

Oranges, grapefruits, and other citrus fruits are winter must-haves when it comes to skin health. These fruits, packed with vitamin C, boost collagen production, helping to maintain firm, youthful skin. Their powerful antioxidants also fight free radicals and protect against environmental stressors that can lead to premature aging.

Leafy Greens (Kale, Spinach, Swiss Chard)

Leafy greens such as kale, spinach, and Swiss chard are loaded with antioxidants and chlorophyll, making them excellent for detoxification. Their high vitamin A content supports cell turnover, helping to keep your complexion smooth and blemish-free. They also help combat oxidative stress, reducing dullness and giving your skin a natural, healthy glow.

Root Vegetables (Carrots, Beets, Sweet Potatoes)

Incorporating root vegetables like carrots, beets, and sweet potatoes into your diet provides a rich source of beta-carotene, which converts to vitamin A in the body to aid in skin repair and renewal. These nutrient-dense vegetables also support liver detoxification, a key factor in maintaining clear skin. By promoting healthy digestion and toxin elimination, they help prevent breakouts and enhance your overall complexion.

Cruciferous Vegetables (Broccoli, Brussels Sprouts, Cauliflower, Cabbage)

Cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower, and cabbage are packed with sulfur compounds that support the body’s natural detox pathways. These vegetables have strong anti-inflammatory properties, making them great for reducing redness and irritation while keeping skin balanced and clear.

Other winter produce that benefits skin health include squash, pomegranate, kiwi, artichoke, and pears. These seasonal powerhouses provide essential vitamins, hydration, and antioxidants to keep your skin glowing throughout the colder months.

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Incorporating Seasonal Produce Into Your Diet

Adding these nutrient-rich foods to your daily meals enhances the benefits of Daily Cleanse and supports optimal skin health. Here are some simple ways to incorporate them:

Citrus & Greens Glow Smoothie

• 1 Orange (peeled and segmented)
• 1 handful of Spinach or Kale
• ½ cup Frozen mango
• 1 cup Coconut water

Roasted Root Vegetable Bowl

• Roasted carrots, rutabaga, beets, and sweet potatoes
• Quinoa or brown rice
• Topped with tahini dressing and a sprinkle of pumpkin seeds

Detoxifying Brussels Sprouts & Broccoli Salad

• Shredded Brussels sprouts
• Steamed broccoli florets
• Shredded cabbage (red or green)
• Lemon vinaigrette dressing
• Topped with almonds and pomegranate seeds

You can also try some of HUM’s recipes like this Immune Support Smoothie that promotes collagen and slow signs of aging or this Butternut Squash Soup, which provides the body with Vitamins A, C, and carotenoids for healthy, hydrated, and protected skin. 

The Skin-Nutrition Connection

Antioxidants, fiber, and hydration work systematically to promote a clear, glowing complexion by supporting skin health from within. Antioxidants, like vitamin C and polyphenols, help neutralize free radicals, reducing inflammation and preventing breakouts while boosting collagen for firm, youthful skin. Fiber, on the other hand, plays a key role in gut health by promoting digestion and eliminating toxins that could otherwise contribute to blemishes. Maintaining a well-balanced gut microbiome over time further enhances skin clarity. Hydration keeps the skin plump and dewy, flushing out impurities and preventing dryness or irritation. By incorporating antioxidant-rich foods, fiber-packed meals, and plenty of hydration into your diet, it creates the perfect foundation for radiant, healthy skin.

When it comes to maintaining healthy skin, consistency is key. While a single dose of Daily Cleanse can support detoxification, the real benefits come from long-term use. Toxins, stress, and environmental pollutants accumulate in the body over time, contributing to breakouts, dullness, and inflammation. Consistently taking Daily Cleanse helps the body stay in a continuous detoxification cycle, preventing the buildup of impurities that can lead to skin congestion.

By regularly taking the supplement, you provide ongoing support for liver function, digestion, and skin renewal. Over time, this can lead to fewer breakouts, reduced redness, and a clearer complexion.

FAQ’s

What makes Daily Cleanse effective for skin health?

Daily Cleanse supports the body’s natural detoxification processes, helping to eliminate impurities that can contribute to breakouts and dull skin. Its blend of ingredients, including chlorella, spirulina, milk thistle, dandelion, and zinc, work together to eliminate toxins, support liver health, regulate oil production

How long does it take to see results with Daily Cleanse?

Results can vary depending on the individual’s skin type, lifestyle, and diet. However, many users start noticing improvements in their skin within 4-6 weeks of consistent use, especially when paired with a nutrient-rich diet.

What are the best foods to pair with Daily Cleanse for clear skin?

Foods high in vitamin C, antioxidants, and fiber, such as citrus fruits, leafy greens, root vegetables, and cruciferous veggies, enhance the detoxifying benefits of Daily Cleanse.

Can I take Daily Cleanse if I have dietary restrictions?

Yes! Daily Cleanse is vegan, gluten-free, and non-GMO, making it suitable for various dietary preferences.

Achieving clear, glowing skin starts from within, and the combination of HUM Nutrition’s Daily Cleanse and a nutrient-rich, seasonal diet provides the perfect foundation for long-term skin health. By supporting your body’s natural detoxification process with Daily Cleanse, you help eliminate toxins, balance oil production and promote a smoother, more radiant complexion. Pairing this with seasonal produce, like citrus fruits and leafy greens, ensures your skin gets the essential vitamins, antioxidants, and hydration it needs to thrive.

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The Takeaway

While topical skincare plays a vital role, lasting skin transformation comes from nurturing your body from the inside out. Nourishing your body with whole, nutrient-dense foods while supplementing with Daily Cleanse allows your skin to repair, rejuvenate, and maintain its natural glow. Pair HUM’s Daily Cleanse with vibrant, in-season produce and give your skin the nourishment it craves for a clear, radiant complexion.

The post Get Your Best Skin Yet With This Supplement and Key Nutrition appeared first on HUM Nutrition Blog.

What Is Toasted Skin Syndrome?

Toasted Skin Syndrome (TSS), or erythema ab igne, is a condition that occurs when skin is repeatedly exposed to a heat source. Over time, this exposure can cause a distinctive lacy or patchy red discoloration on the skin. The condition is more prevalent in women and individuals who frequently use heating devices for chronic pain relief. While TSS’s effects are often only temporary, prolonged exposure can cause permanent skin damage and even increase the risk of certain skin cancers. 

Common Causes and Why It’s on the Rise

Toasted skin syndrome is caused by prolonged exposure to direct heat sources, such as:

• Heating pads
• Laptops
• Space heaters
• Heated car seats
• Fireplaces

TSS has shown an increase in individuals working from home over the years. People are spending more time with laptops on their laps and no barrier of protection in between. It commonly occurs on the front of the thighs. Similarly, those who suffer from chronic pain often rely on heating pads or hot water bottles, further increasing the risk of damage to the skin. While there is no specific temperature that causes the condition, dermatologist, Viktoryia Kazlouskaya notes that temperatures between 110-115F are more likely to cause toasted skin syndrome. However, she says that “these numbers may be very individual because everyone`s skin is different.”

Symptoms and How It Affects Your Skin

The main symptoms of TSS include:

• Skin discoloration – A net-like or patchy red pigmentation that progressively worsens with continued exposure.
• Itching and burning – The affected skin may feel irritated or sensitive, depending on the temperature and duration of heat exposure.
• Spider veins – Prolonged heat exposure can cause blood vessels to enlarge and become visible.

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Over time, the heat damages the surface of the skin and underlying blood vessels, causing inflammation. The breakdown of elastic fibers and basal cells results in the release of melanin, leading to hyperpigmentation of the skin. In severe cases, prolonged exposure can increase the risk of developing certain cancers, including:

• Merkel Cell Carcinoma
• Basal Cell Carcinoma
• Squamous Cell Carcinoma

Treating Toasted Skin Syndrome

Will Toasted Skin Syndrome Go Away On Its Own?

“In the early stages, the termination of the exposure leads to the resolution of the condition, but it may be a gradual process,” Kazlouskaya says. In these situations, mild cases of toasted skin syndrome will fade over weeks or months once heat exposure stops. “In more severe cases, hyperpigmentation may be prolonged or permanent and need the use of lasers or topical lightening creams.” Some cases may even require medical intervention to prevent the progression of skin cancer.

Immediate Steps to Protect Your Skin

If you suspect you have TSS, take these steps immediately:

1. Stop heat exposure: Remove the heat source and avoid further contact with direct heat.
2. Cool the skin: Apply a cold compress to the affected area to reduce inflammation and burning.
3. Moisturize: Use soothing ingredients like aloe vera and hyaluronic acid to calm irritation.

Skincare Ingredients That Soothe and Repair

Certain skincare ingredients can help repair heat-damaged skin:

• Retinol (Vitamin A) – Promotes cell turnover and reduces hyperpigmentation.
• Topical 5-Fluorouracil – May help prevent progression to squamous cell carcinoma.
• Hydrocortisone – Soothes itchiness and inflammation.
• Vitamin C – Brightens the skin and helps fade discoloration.

Importance of Detoxification

HUM’s Daily Cleanse supplement helps with Toasted Skin Syndrome (TSS) by supporting the body’s natural detoxification processes. Spirulina, chlorella, and milk thistle work synergistically to aid in the removal of toxins that can contribute to skin inflammation and pigmentation issues. Since TSS can cause oxidative stress and inflammation, the supplement’s zinc and antioxidants help promote skin healing and reduce damage.

Preventing Future Flare-Ups

Tips for Minimizing Heat Exposure

To prevent TSS, follow these precautions:

• Use the lowest heat setting – Whether using a heating pad or heated car seats, keep the setting as low as possible.
• Set automatic timers – Limit heat exposure by setting an automatic shut-off timer.
• Wear clothing as a barrier – Wear a layer of fabric between your skin and the heat source.
• Maintain distance – Keep at least 3 feet away from fireplaces and space heaters.

Protective Measures for Frequent Laptop Users

Those working from home should take extra precautions to avoid heat exposure by using a lap desk or pillow to create a barrier between the laptop and their legs. Switching to a cooling pad can additionally help reduce heat emissions. Taking frequent breaks and changing positions is critical to prevent prolonged exposure and skin irritation.

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FAQ Section

Can Toasted Skin Syndrome Be Permanent?

In some cases, yes. If exposure has been prolonged, the pigmentation changes may become permanent. However, with early intervention and proper skincare, mild cases can fade over time.

What Are the Best Treatments for It?

Avoiding heat exposure is the most crucial step. Skincare ingredients like retinol, vitamin C, and hydrocortisone can also help fade discoloration after damage has occurred. For severe cases, a dermatologist may even recommend laser treatments.

How Long Does It Take to Heal?

Mild cases of TSS can fade in a few weeks to months. More severe cases may take longer, and some pigmentation changes may be permanent.

Toasted Skin Syndrome is an increasingly common skin condition due to the rise in technology use and heat-based pain relief methods. While mild cases may resolve over time, prolonged exposure can lead to permanent damage and even increase the risk of skin cancer. By taking proactive steps—like reducing heat exposure, using protective barriers, and applying skin-repairing ingredients—you can protect your skin and prevent long-term damage. Prioritizing skin health and making small adjustments in daily habits can go a long way in ensuring a healthier complexion.

The post Everything You Need to Know About Toasted Skin Syndrome appeared first on HUM Nutrition Blog.

Ahead, we’re covering the best minerals for clear skin—plus where to find them in foods and supplements alike.

The Best Minerals for Clear Skin

1. Zinc

When you need to get clear skin fast, you’ll want to include zinc in your acne-fighting arsenal. 

“Zinc is anti-inflammatory and supports wound healing,” says Amy Shapiro, MS, RD, of Real Nutrition in New York City. “It’s also involved in collagen synthesis, which maintains skin structure and elasticity.” Zinc also acts as an antioxidant to protect skin cells from free radical damage, she adds.

Per a 2020 systematic review and meta-analysis published in the journal Dermatologic Therapy, people with acne had significantly lower serum zinc levels than control participants. Better yet, those who treated their breakouts with zinc experienced a significant improvement in the number of papules (one of the several types of acne) than those who excluded the mineral from their regimens. (P.S. Zinc can be beneficial in your diet and in your topical products, as well.)

Per Shapiro, the best foods with zinc include:

• Oysters
• Red meat
• Poultry
• Legumes
• Nuts and seeds
• Dairy products
• Whole grains

2. Selenium

Selenium is yet another one of the best minerals for clear skin. “This powerful antioxidant can help prevent premature aging and skin damage,” says Shapiro. In addition, boosting your intake can aid your quest to get clear skin.

According to a 2020 meta-analysis published in the Journal of Trace Elements in Medicine and Biology, selenium levels are associated with a variety of skin conditions—with higher levels indicating protective prowess. For instance, lower selenium levels were associated with not only acne but also psoriasis and atopic dermatitis. As such, if you’re dealing with any of these types of flare-ups, there’s a good chance your skin will benefit from a dedicated boost of selenium in your diet.

To level up your selenium intake, Shapiro suggests eating:

• Brazil nuts
• Tuna
• Sardines
• Shrimp
• Beef
• Pork
• Chicken
• Eggs
• Whole grains
• Sunflower seeds

3. Copper

“Copper is essential for producing collagen and elastin, which maintain skin’s structure and elasticity,” Shapiro explains. It’s also involved with the production of melanin, as well as protects against UV damage, she adds.

Per a 2024 review in the International Journal of Molecular Sciences, copper is also antibacterial, which can help keep pesky breakouts at bay. The mineral has also been shown to affect the production of transforming growth factor β, a protein involved in maintaining skin homeostasis.

According to Shapiro, the top food sources of copper include:

• Shellfish
• Nuts and seeds
• Whole grains
• Legumes
• Dark chocolate 

4. Magnesium

Magnesium is vital for every cell in the human body. It may also be particularly beneficial for battling breakouts and improving overall skin health.

“Magnesium is anti-inflammatory and thus can improve acne and eczema,” Shapiro shares. In fact, a 2023 randomized controlled trial published in the Journal of Dietary Supplements found that all participants who supplemented with magnesium (alongside phosphate and fatty acids) reported complete regression of acne lesions within 6 months, compared to only 68 percent of participants who took isotretinoin (a strong oral prescription medication for severe acne) for the same amount of time.

“Magnesium also helps regulate hydration and skin barrier function,” Shaprio adds. “It can help prevent dryness and improve skin texture.” In short, you should definitely prioritize magnesium in your diet for the health of your skin and total health alike.

Shapiro says that the top foods to boost your intake include:

• Leafy greens
• Nuts and seeds
• Whole grains
• Legumes
• Avocado
• Bananas

5. Iron

Iron, a key component in red blood cells, can also contribute to clear skin. “It is crucial for blood circulation. Adequate levels improve oxygen delivery to skin cells, which promotes a healthy and radiant complexion,” Shapiro explains. But that’s not all: She says that the trace mineral also supports skin repair and regeneration—qualities that lend a helping hand to heal wounds and reduce scars.

High-iron foods you may wish to prioritize in your diet include:

• Oysters
• White beans
• Lentils
• Tofu
• Spinach
• Nuts and seeds
• Fortified cereal

6. Silica

Last but not least, Shapiro calls out silica a beneficial mineral for skin since it supports collagen synthesis. More collagen means bouncier, smoother, and more youthful skin.

You only need a small amount of silica daily, which Shapiro says you’ll find in:

• Whole grains
• Veggies (especially water-rich cucumbers)
• Nuts and seeds
• Herbs

How to Get Clear Skin: Final Tips and Takeaways

When you’re faced with pesky pimples, it all too often seems that clear skin is impossible to achieve. However, that’s far from true—especially if you take a well-rounded approach to caring for your complexion.

Aside from boosting your diet with the minerals for skin outlined above, Shapiro suggests heeding the following advice to improve your skin’s appearance, texture, and radiance in no time:

• Staying hydrated
• Limiting processed and sugary foods to curb inflammatory breakouts
• Choosing low glycemic intake (GI) foods to maintain steady glucose levels and avoid exacerbating acne
• Prioritizing antioxidants by eating the rainbow (e.g., berries, leafy greens, citrus fruits)
• Getting your fix of omega-3 fatty acids, whether through diet (such as salmon and tuna) or omega-3 supplements
• Feeding your gut with friendly bacteria (which in turn can help you get clear skin) via probiotic foods like yogurt, kimchi, kefir, and sauerkraut
• Moderating dairy intake per your individual tolerance, as it’s linked to acne in some people
• Avoiding excessive salt intake, which can affect the skin’s appearance

Finding healthy ways to manage stress, getting enough sleep, and treating your skin with gentle products are also some tried-and-true lifestyle measures that can move the needle in the right direction.

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Finally, for some extra support on the skin-clearing front, the right supplements can work wonders. HUM’s Daily Cleanse includes 14 detoxifiers—including the minerals zinc, selenium, and copper, plus green superfoods like chlorella and spirulina—to help clarify your complexion from within.

The post 6 Best Minerals for Clear Skin (And Other Dietary Hacks to Banish Breakouts Fast) appeared first on HUM Nutrition Blog.

What Causes a Skin “Condition”?

Before diving into the specifics of a food detox, it’s essential to understand what causes these issues in the first place. A majority of the factors that contribute to skin issues surround us in our everyday lives:

• Poor diet (e.g., refined sugars, unhealthy fats, processed foods)
• Chemicals (household products, makeup/skincare)
• Food intolerances/allergies
• Pollution
• Stress
• Hormone imbalance(s)
• Blocked lymphatic system
• Dehydration
• Prolonged sun exposure
• Nutrient deficiencies
  

When exposed to these types of toxins, skin issues appear as an indicator that our body isn’t functioning correctly. These toxins can lead to skin conditions like acne, psoriasis, eczema, and inflammation.

“Each of these can contribute to a skin condition in different ways,” explains Functional Dietitian Nutritionist Robyn Spangler, MS, RDN, LD. “For pollution and chemicals like laundry detergents or topical products, it’s really about the gut-immune-skin connection. If the immune system is upregulated based on a sensitivity or allergy, the immune system will create an exaggerated response, which can result in inflamed skin (common with eczema). The stronger and more robust the immune is, the less likely someone is to have such an exaggerated response.”

The Body’s Natural Detox System

Fortunately, our bodies have an optimal detoxification system that naturally eliminates harmful substances each day. Organs such as the liver, kidneys, skin, and lungs work together to neutralize toxins and eliminate them from the body. However, when our organs become overloaded due to any of the factors above, the toxins can accumulate, resulting in various health issues, including skin problems. Our liver, for example, typically takes toxins and breaks them down into bile, which is then removed through bowel movements. Still, when the liver becomes congested, our body will attempt to draw out and expel the toxins through sweat. This can then clog pores and cause inflammation, resulting in breakouts.

What Does it Mean to “Detox”?

The term “detox” has gained popularity over the years, often associated with juice cleanses, ‘quick fixes,’ and extreme dietary restrictions. However, true detoxification revolves around supporting the body’s natural processes by supplying it with the nutrients it needs to function. “Our body is always working on detoxifying, which means excreting metabolites or things we no longer want,” says Spangler. “The final step of body detoxing is through bowel movements, urination, sweating, and breathing, but there are many body systems before that, including digestion, kidneys, lymphatic system, liver, and blood flow.”

What can I expect while doing a food detox diet plan? 

While embarking on a food detox, it’s important to remember that the body naturally detoxifies on its own every day; therefore, supplementing with nutritionally-dense foods and supplements will further benefit the process. Spangler says “When I am working with a client to support their “detox” systems, it’s not about a quick fix, it’s about ensuring ALL of the systems and functions are supported and have the nutrients needed to function optimally.” Keep in mind that everything we expose our bodies to affects us, so any and all toxins should be taken into advisement:

Avoid Processed Foods

While it may be obvious, processed foods contain some of the worst ingredients you can put into your body. They are often high in sugar, unhealthy fats, and artificial additives, which fill the body with toxins and cause inflammation.

Limit Alcohol

Beyond the dehydration and other adverse side effects that come from alcohol, it can also destroy the liver, hindering its ability to eliminate toxins effectively. Doing a detox is the perfect time to limit or avoid alcohol altogether, giving your liver a break.

Minimize Stress

Spangler explains that “Chronic stress will slow down metabolic health, increase inflammation, shift the gut microbiome, and increase the accumulation of other toxicants like estrogen metabolites or iron overload,” all leading to skin conditions (acne, psoriasis, eczema). Try Incorporating stress-reducing practices such as meditation, yoga, or deep breathing exercises into your daily routine.

Stay Hydrated

Staying hydrated is crucial for flushing out toxins and maintaining healthy skin, not just during a detox but on a daily basis. Aim to drink at least eight glasses of water each day to promote healthy function.

Get Moving

Being active on a regular basis isn’t just important for your physical and mental health, but your digestive health. Try moving your body for a minimum of thirty minutes each day. Whether you go for a walk, strength training, yoga, or any other activity, it will naturally help the flow of your digestion process and removal.

Is it Safe to Do a Food Detox Diet?

While eating a highly nutritious diet is perfectly safe, individuals who often eat processed ingredients may experience some withdrawal symptoms from the lack of dopamine (found in sugar, fat, and salt). These symptoms include headaches, fatigue, irritability, depression, and cravings for these ingredients/foods.

It’s always best to consult with your primary care physician before starting a new program, especially for those with prior health conditions or who are on certain medications.

5 Days of Meals for Clear Skin

This sample 5-day meal plan is designed to detoxify the body and promote clear, radiant skin. Each day focuses on a new type of nourishment that benefits healthy detoxification and skin health.

Day 1: Incorporate Prebiotic and Probiotic Foods

Prebiotics and probiotics are both necessary for healthy detoxification and clear skin, each playing different roles in the process. Prebiotics promote the growth of good bacteria and balance the gut microbiome while enhancing detoxification. Probiotics, however, support gut health by providing protection across the inner wall of the intestinal tract. They also reduce any inflammation (inside and out) by working with gut-associated lymphoid tissue. HUM’s Skin Squad is a great supportive supplement for pre and probiotics as it balances the gut microbiome and promotes the growth of healthy bacteria, clearing your skin.

Yogurt, Sliced Bananas, and Flax Seeds

These three foods are a perfect combination of pre and probiotics. Yogurt has prebiotics that ensure our skin maintains a healthy pH level while protecting the skin’s barrier against environmental toxins (resulting in reduced inflammation). Bananas and flax seeds (which also provide omega-3 fatty acids) work as immune regulators, blocking any harmful substances that may potentially make you sick.

*Note: If you eat yogurt (or similar dairy products, like cottage cheese), make sure to buy products that say “contains live active cultures.” (These contain the healthy bacteria you need for good gut health.)

Kombucha

Those who already love Kombucha for its fizzy, tart flavor will appreciate it even more for its many skincare benefits. The fermented beverage is high in probiotics and Vitamin C, both of which promote collagen and elasticity (keeping skin bright and firm). It also has antioxidant properties that fight against free-radical damage, which can help reduce acne and other skin conditions. Drinking kombucha on a regular basis has been proven to be very beneficial if you’re looking to reduce liver toxicity and improve gut health in the long term.

(If you’re not a kombucha fan, these Mineral Mocktails are another promising option for providing additional nutrients to your diet while keeping you hydrated.)

Get the recipe here.

Ginger Veggie Stir-Fry

This Ginger Veggie Stir-Fry supports a healthy gut environment thanks to the prebiotics in almost every ingredient. The garlic and onion share antifungal and anti-inflammatory benefits, while the green beans contribute antioxidants that combat oxidative stress. For those looking for a radiant glow, the combination of snow peas and ginger work together to revitalize your skin for a glowy complexion.

Get the recipe here.

Day 2: Incorporate Omega-3 Fatty Acids

Omega-3 fatty acids play a crucial role in maintaining overall health, as our bodies cannot produce them on their own and rely on dietary sources for supply. Specifically, omega-3 fatty acids play a protective role against oxidative damage in the liver caused by lifestyle factors like smoking, excessive alcohol intake, poor eating habits, and lack of exercise. One study found that omega-3 fatty acids successfully removed toxins from the intestinal wall by increasing the lymphatic flow and flushing out the system. Additionally, the fatty acids hold anti-inflammatory properties, helping reduce inflammation throughout the entire body.

Berry Superfood Smoothie Bowl

This Berry Superfood Smoothie Bowl is packed with omega-3 fatty acids, antioxidants, protein, and greens for a well-rounded meal or post-workout snack. The spinach contains antioxidants and chlorophyll (a natural detoxifier), which binds to toxins in the body and removes them through waste. Adding seeds or nuts as a topping to your smoothie bowl also provides a healthy dose of omega-3 fatty acids. Chia seeds, in particular, have anti-inflammatory properties that protect the body against certain skin conditions like eczema and psoriasis.

Get the recipe here.

Avocado Gazpacho

This Avocado Gazpacho is a must-have if your goal is to have radiant skin. Not only is it a good source of omega-3s, but it also contains a nutrient called glutathione, which blocks over 30 carcinogens and is essential for the liver to detoxify harmful substances. Avocado is also high in soluble and insoluble fiber, helping the natural digestion process and waste removal.

Get the recipe here.

Grilled Lime Salmon with Avocado-Mango Salsa and Coconut Rice

This Grilled Lime Salmon with Avocado-Mango Salsa and Coconut Rice is an all-around favorite that you will make again and again. The Salmon is rich in omega-3s, vitamins, and anti-inflammatory properties, all of which help reduce acne and keep skin glowing. Specifically essential fatty acids, avocado is rich in alpha-linolenic acid, which reduces various skin conditions that can cause inflammation, such as acne, psoriasis, and eczema.

Get the recipe here.

Day 3: Incorporate Cruciferous Vegetables

Cruciferous vegetables like broccoli, kale, and cauliflower support detoxification by providing compounds like glucosinolates that enhance liver function and promote the breakdown and elimination of toxins. They also contain antioxidants and anti-inflammatory compounds that help reduce oxidative stress and inflammation, supporting overall detoxification and clear, healthy skin. Additionally, cruciferous vegetables are optimal for gut health and hormonal balance, further supporting the body’s natural detoxification process and promoting glowing, blemish-free skin.

Spinach, Broccoli, Mushroom, and Feta Egg White Scramble

Incorporating leafy greens into your morning breakfast not only adds extra fiber but provides antioxidants and a multitude of vitamins. Vitamins A, C, K, and iron are just a few that work together to reduce inflammation, protect against oxidative damage, and provide bright, hydrated skin.

Winter Green Soup (Cruciferous Vegetable Soup)

This Winter Green Soup is packed with cruciferous vegetables, including broccoli, cauliflower, and Brussels sprouts. During the digestion process, the vegetables work together to bind all of the toxins within the body and then help remove them through waste. Cruciferous vegetables (such as broccoli) are also rich in lutein, which protects the skin against dryness and wrinkles.

Get the recipe here.

Day 4: Incorporate Superfoods

Superfoods help aid in detoxification through their high antioxidant content, which neutralizes free radicals and reduces oxidative stress. Additionally, they possess anti-inflammatory properties, support liver function, promote gut health through probiotics, and provide other essential nutrients necessary for healthy detoxification. Incorporating a variety of superfoods into your diet can support overall well-being and contribute to radiant skin from within.

Greek Yogurt with Berries and Nuts (almonds, pecans, and walnuts are a good source of plant protein)

If you’re looking for a major skincare booster, this superfood trifecta is a must-have. Greek yogurt is full of probiotics, which provide the body with healthy bacteria and aid the digestive process. Berries (specifically blueberries) are one of the most nutritious fruits, thanks to their fiber and antioxidants. Both of these beneficial nutrients fight toxins throughout the body and promote cell regrowth for healthy, rejuvenated skin.

Beauty-Boosting Berry Smoothie

This Beauty-Boosting Berry Smoothie is a powerhouse packed with all the essential nutrients your skin needs. HUM’s Raw Beauty Green Super Food Powder energizes and reduces stress thanks to its enzyme and probiotic content, which support gut health. Rich in beta-carotene and vitamin E, this supplement offers protection against UV damage while keeping your skin hydrated and glowing.

Get the recipe here.

Protein-Packed Vegan Quinoa Bowl

This Protein-Packed Vegan Quinoa Bowl uses the versatile whole-grain superfood, to provide a slew of digestive and skin benefits. Its low glycemic index and rich insoluble fiber support healthy digestion and reduce inflammation from the inside out. Quinoa contains high levels of Vitamin E, which fights free radicals and repairs skin from UV damage and pollution exposed over time. Paired with collagen-boosting sweet potatoes and anti-inflammatory chickpeas and hemp seeds, this protein-packed bowl helps prevent clogged pores and acne, promoting a healthier complexion.

Get the recipe here.

In addition to powerhouse smoothies and whole-grain protein bowls, HUM’s Daily Cleanse is a must-have detoxifying supplement that will leave your skin hydrated, radiant, and inflammation-free. The supplement contains 14 detoxifiers, including chlorella and spirulina, both superior in aiding the digestive process and removing impurities from the body. Thus, your body (and skin) will be toxin-free and glowing.

Day 5: Incorporate Vitamins A, C, D, E, and B12

Vitamins are essential for healthy and successful detoxification, each playing a different role in the process. Vitamins E and C, for example, provide antioxidant protection by neutralizing free radicals and eliminating any accumulated toxins in the body. Vitamin D, on the other hand, protects the skin against sun damage and helps with immune function, eliminating inflammation and bacteria within the body. In the standard American diet, a majority of the food we consume is loaded with preservatives and sulfates. Taking B12 helps target and reduce the body’s adverse reaction to these toxins.

Vitamin C-Rich Recipes (Smoothies, Stuffed Peppers, Berry Bark, Chia Pudding)

If you’re looking for a variety of foods during your detox, these Vitamin C-Rich Recipes offer everything from a Tropical Citrus Smoothie to Quinoa Stuffed Bell Peppers and Dark Chocolate Berry Bark for a healthy treat. They also pack antioxidants, hydration, and omega-3’s for acne-free, hydrated skin that stays protected. Vitamin C assists the body in cell turnover and fights free radicals to provide glowing, protected skin and keep inflammation down to a minimum.

Get the recipe here.

Raw Carrot Salad

This simple yet delicious salad packs fiber, antioxidants, and beta-carotene (Vitamin A), all in just a few ingredients. The fiber binds metabolites in the body for natural digestion while the beta-carotene protects the skin and prevents aging. To make the salad, Spangler suggests shredding raw carrots, drizzling some red wine vinegar over the carrots, and adding a sprinkle of salt and a pinch of organic cane sugar (to cut down the acidity of the vinegar).

Strawberry and Spinach Salad with Honey Balsamic Vinaigrette (optional: add shrimp)

This Strawberry and Spinach Salad with Honey Balsamic Vinaigrette provides everything your body needs for a healthy detox and glowing skin. The leafy greens provide Vitamin C to repair sun damage and Vitamin A to prevent dry skin. The shrimp, nuts, and strawberries also provide Vitamins A and C in addition to a healthy source of omega-3’s and antioxidants, doing wonders for your skin.

A 5-day food detox can be a transformative experience for your body (both inside and out). By supporting your body’s natural detoxification processes with nutrient-rich foods and other positive lifestyle changes, you can, over time, achieve flawless, radiant skin from within. 

Get the recipe here.

The Detox Diet Plan Takeaway!

A 5-day food detox can be a transformative experience for your body (both inside and out). By supporting your body’s natural detoxification processes with nutrient-rich foods and other positive lifestyle changes, you can, over time, achieve flawless, radiant skin from within. 

The post 5-Day Skin Detox Diet Plan appeared first on HUM Nutrition Blog.

Below, with the help of Amy Shapiro MS, RD, of Real Nutrition in New York City, we’re covering the biggest benefits of greens for your skin. And later: her top hacks to help you boost your intake of greens with ease.

5 Benefits of Green Vegetables for Skin

The fact that greens are *incredibly* beneficial for your health likely isn’t news to you. But if they’re not regularly in your meal rotation, chances are their skin benefits will inspire you to add them to your cart on your next trip to the grocery store.

“Eating more plants will help to improve skin integrity, hydration, and decrease signs of aging,” Shapiro shares. Here’s why.

1. Greens Are Packed with Antioxidants

“Greens contain antioxidants that protect your skin from oxidative damage,” Shapiro begins. Per a 2021 review in the International Journal of Cosmetic Science, oxidative stress—which is caused and accelerated by everything from pollution and UV light to psychological stress and a poor diet—won’t only damage cell health and contribute to aging and disease risk, but also show up on your complexion. This can result in:

• Hyperpigmentation
• Wrinkles
• Roughness
• Dryess

While topical antioxidants (such as a handy vitamin C serum) can bolster environmental defenses and keep skin aging at bay, the antioxidants in your greens can do the same from the outside in. Moreover, as a 2020 review in the Journal of Clinical and Aesthetic Dermatology notes, greens pack the highest antioxidant counts across all veggies, thus solidifying their protective, pro-aging potential.

Some of the best antioxidants for skin, which you’ll find in different amounts depending on the specific greens, include:

• Vitamin A. According to Shapiro, this fat-soluble vitamin helps protect the skin from the sun. Moreover, a lack of vitamin A can contribute to dry skin. (Topical forms of vitamin A, namely retinol and retinoids, are also amongst the top derm-approved products for their anti-acne and anti-aging prowess.)
• Vitamin C. It bears repeating that vitamin C is powerful for skin health whether ingested or applied. “This powerful antioxidant fights free radicals, decreases signs of aging, helps the body to produce collagen, and improves the healing factors of the skin,” Shapiro shares.
• Vitamin K. While vitamin K isn’t the most popular letter vitamin, it has antioxidant properties that can end up improving your complexion. As Shapiro explains, “It helps to strengthen blood capillaries, allowing for oxygen and blood flow to get to the skin to keep it healthy and glowing.”
• Carotenoids. Although antioxidant, anti-inflammatory carotenoids have yellow, orange, and red pigments (and thus are typically known to exist in the likes of tomatoes and carrots), you can also find them in green veggies. According to a 2022 review in the Journal of the Academy of Nutrition and Dietetics, kale is a good source that will also boost collagen and elastin for pro-aging skin benefits. Shapiro adds that two specific types of carotenoids, lutein and zeaxanthin, “help protect skin from UV light and therefore will decrease signs of aging and oxidative damage.” A 2021 review in the journal Nutrients notes that you can find both carotenoids in greens such as spinach, parsley, broccoli, Brussels sprouts, and chlorella.

2. Greens Are Full of Water

“Plants are full of water [and] staying adequately hydrated helps to keep skin healthy and hydrated,” says Shapiro. Of course, you should sip on H2O throughout the day, but you can also rely on all fluids and water-rich foods to meet your daily quotas.

In the world of green veggies, the most hydrating ones include:

• Cucumber (96 percent water)
• Lettuce (96 percent water)
• Celery (95 percent water)
• Zucchini (94 percent water)
• Broccoli (92 percent water)

3. Greens Support Natural Detoxification

Dietary fiber doesn’t only promote gut health; intake is also beneficial for blood sugar balance, weight maintenance, cardiovascular health, and even your skin. “When we eat more greens, we get more fiber,” says Shapiro. While she cites fiber recommendations for adults as 25 to 40 grams per day, a mere 7 percent of adults in the US reach these quotas. If you want to be one of them—reaping the benefits of natural detoxification for regular digestion and skin wins—pack your plate with greens aplenty.

“With adequate fiber, our bodies eliminate toxins through bowel movements, [helping to] keep our skin healthy and vibrant,” Shapiro explains.

4. Greens Are Essential for Healthy Diet

According to Shapiro, getting more skin-friendly, health-boosting greens in your rotation has the innate potential to discourage less-than-healthy eating patterns. “When we eat more greens (and other plants), we ‘crowd out’ other foods like packaged and processed items, which can disrupt skin health,” she shares. And, of course, greens are a crucial component of a colorful, well-rounded diet.

5. Green Superfoods Can Pack Omega-3s

Shapiro says that a few powerful green superfoods—including algae, spirulina, and chlorella—contain omega-3 fatty acids. In addition to boasting benefits for brain and heart health, omega-3s “help to keep our skin hydrated and moist instead of dry and cracked,” the dietitian explains. “This will help with skin integrity, aging and overall appearance.”

Tips to Boost Your Intake of Greens for Better Skin

Hopefully, the intel shared above has convinced you to get more greens in your diet, stat. Shapiro suggests the following tips to put thought to action—resulting in a clearer, more radiant complexion.

Try a 2×2 Method

“I recommend including two cups of vegetables at least two meals per day,” Shapiro shares. (This is in addition to enjoying at least two servings of fruit per day—with the overarching goal of eating the rainbow and not just greens alone.)

For opportunities to add greens into your meals, heed Shapiro’s inspo by:

• Breakfast: Adding spinach to eggs or a smoothie, topping avocado toast with nutrient-dense microgreens
• Lunch: Enjoying a salad, swapping grains for greens in a bowl
• Dinner: Tossing peas into pasta, sauteeing spinach in casseroles

“Adding greens is super easy—especially greens like spinach, as they are very versatile and mild,” she notes.

Cook or Blend Your Greens

Not the biggest fan of greens but still want to reap their bountiful benefits for your skin and health? When you cook your greens—say, in a stir fry or a soup—Shapiro says they basically shrink down into nothing. Similarly, blending fresh or frozen leafy greens into a smoothie is a surefire way to boost your intake while accommodating your palate preferences.

Enjoy Green Juices (in Moderation)

If you’re like me and love a good green juice, you’ll be able to up your micronutrient intake with each sip. However, Shapiro advises limiting them to one a day—namely if your go-to packs a lot of sugar. “Many [green drinks] contain vitamins and minerals in large doses, so there is no need to drink multiple servings in one day,” she explains. “Additionally, these drinks do not provide the same quality or amount of dietary fiber, so you will lose that benefit.”

Remember: Fiber is your friend, which you’ll get by eating your greens and other plants in their whole forms.

Opt for Convenience

Find yourself buying greens just to end up balking at the effort it takes to prep them? Shapiro suggests buying them ready to go to encourage greater intake. “If washing and prepping gets in your way, you can simply buy salad kits, boxes of greens, or bags of frozen greens,” she shares. (Read: No excuses.)

Take a Green Supplement for Skin

To amplify skin health courtesy of greens and their micronutrients, you may want to include a detox supplement for clear skin, such as HUM’s Daily Cleanse, in your routine. It packs 14 detoxifiers, including chlorella and spirulina, plus no shortage of antioxidants and minerals (such as zinc, which has been shown to help alleviate the likes of acne and dermatitis).

When taken consistently over time and alongside a plant-forward diet rich in greens and a host of other whole foods, you can anticipate both a healthier complexion and a stronger sense of well-being.

The post The Power of GREENS AND The Link To Your SKIN Health appeared first on HUM Nutrition Blog.

Yep, the sexual afterglow is totally legit, expert-vetted, and scientifically backed. Better yet, the benefits of sex and orgasm won’t only translate to your complexion but also your mood, relationship satisfaction, and beyond. Keep reading to discover why having more sex could be the glow-getting gift that keeps on giving.

The Sex Afterglow Study

In most cases, sex can make you feel pretty darn good… and researchers sought to quantify just how good it can be by pooling data from studies on sexual activity amongst newlyweds.  Over the course of two weeks, 200+ couples were asked to report their daily sexual activities and sexual satisfaction, as well as their baseline marital satisfaction. They also measured their marital satisfaction four to six months later.

The results? Sexual satisfaction stayed strong for a full 48 hours after copulating. (Note: If you struggle with the Sunday scaries or Monday blues, consider this your cue to get busy in the bedroom once the weekend hits.) Moreover, couples who felt a stronger afterglow—that is, greater satisfaction and bonding post-sex—felt happier in their marriages at both baseline and the follow-up months later.

All things considered, this 2017 study in the journal Psychological Science suggests that sex could put more spring in your step and keep some zest in your relationship over time. And it turns out that the same hormonal changes that are driving these perks could equate to skin wins, too.

3 Reasons Why the Post-Coital Glow Benefits Your Skin

Let’s unpack what a sexual afterglow is as far as your skin is concerned. “The post-coital glow is characterized by radiant or glowing skin seen after sexual activity. It can last for as long as 48 hours after sex,” shares board-certified NYC cosmetic dermatologist Michele Green, MD. “In addition to visible, radiant skin, regular sexual activity can also lead to healthier skin overall.”

Here’s a closer look at why sex is so good for your skin:

1. Sexual Activity Boosts Blood Flow

ICYMI, sex can count as a mild-to-moderate cardiovascular workout, which is good news for your skin and total well-being. “Sex is considered a form of physical exercise in that it increases heart rate and blood flow,” Dr. Green explains. “With increased blood flow, nutrients and oxygen are distributed to cells across the body more rapidly,” which can result in a brighter, fresher, more rejuvenated complexion. (If you’ve ever noticed that your skin looks better after exercising, the same idea is at play.)

2. Estrogen Works Its Skin-Enhancing Magic

While you might be more familiar with estrogen as it pertains to other aspects of sexual (and menstrual) health, the hormone also offers a variety of benefits for your skin. “Estrogen levels surge during sexual stimulation,” says Dr. Green. (side note: for better hormone balance, check out HUM’s Hormone Balance supplement.)

The dermotologist says estrogen is responsible for countless aspects of skin health, including:

• Regulating oil production for clear, balanced skin
• Maintaining skin barrier function
• Modulating inflammation, thus offering defense against the likes of acne, rosacea, and eczema
• Staving off the decline of collagen and elastin, thus helping to maintain skin thickness and firmness

As such, we can see that the estrogen boost from sexual activity is powerful to promote many markers of skin health. (Conversely, research shows that a lack of estrogen—including the major dip that results following menopause—accelerates undesirable skin changes like dryness, wrinkles, and difficulty healing wounds.)

3. Oxytocin Soothes and De-Stresses

If you feel closer to your partner after getting busy in the sheets—but also via innocent activities like holding hands—you can credit oxytocin for the feel-good, heart-eyed emoji vibes. “Oxytocin, also known as the ‘love hormone,’ is released during an orgasm, reducing stress levels and inflammation.” says Dr. Green. Naturally, this release can promote healthier, more radiant skin since stress and inflammation stand in the way of skin clarity, integrity, and moisture. Plus, similar to estrogen, oxytocin can aid collagen and elastin production for pro-aging, pro-healing perks. (With these points in mind, feel free to go all in on cuddling, coitus, or both… if not for the sake of love, then at least for visible skin wins.)

“Lower levels of cortisol [also known as the ‘stress hormone’] can lead to less breakdown of collagen and elastin, improving skin thickness and elasticity,” Dr. Green adds.

Final Thoughts on Sex Afterglow and Skin Health

Based on the sexual afterglow study (which investigated newly married couples) and the lovey-dovey bonding effects of oxytocin, you might be wondering if you need to be booed up to achieve the full potential of the post-coital glow and satisfaction.

“Being in love and being loved releases oxytocin, dopamine, and serotonin into your system,” Dr. Green shares. Dopamine is most often associated with reward, motivation, and reinforcement. In addition, it “can help repair the skin barrier and improve microcirculation, or the circulation of blood in small blood vessels,” she continues. “Increased microcirculation supports proper skin functioning, supplying necessary nutrients and oxygen to skin cells.” As behavioral neuroscience researcher and certified sex therapist Nan Wise, PhD, previously shared in a deep dive on orgasms and brain activity, dopamine is what she fondly deems “the slutty neurotransmitter” and is far from limited to love alone. That said, lust can also work to strengthen the skin barrier, boost circulation, and nourish your cells.

Next up, serotonin isn’t only responsible to help regulate mood and support mental health. “Serotonin is a natural antioxidant that can help combat free radicals and oxidative stress in the body,” Dr. Green adds. Oxidative stress is one of the chief drivers of accelerated aging throughout the skin and entire body, so antioxidants—including your go-to vitamin C serum, deliciously nutritious antioxidant-rich foods and drinks, and natural chemicals like serotonin—can all work wonders to keep your complexion, mood, and overall health in peak condition.

The post Sex AfterGlow: Is It Really a Thing? appeared first on HUM Nutrition Blog.

With summer in full swing, it’s time to have fun in the sun. That said, it’s incredibly important to do so in a safe way to protect your skin’s appearance and health. Whether you’re sipping a cocktail poolside, jetting off to a beachside resort, or simply walking from your car to the office before you’re able to enjoy your PTO, it always pays to be proactive when it comes to sun safety. Better yet, you can shield your skin from damaging UV rays with budget-friendly summer skincare products from Target.

Ahead, we’ll recap the basics of all things summer, sun, and skin—including why you need to stay protected, how to choose the best sunscreen for you, and other ways to save and soothe your skin all season long.

Side Effects of Sun Exposure

As beneficial as mild sun exposure can be for your mood and your vitamin D levels, mild is the operative word here. According to the EPA, as much as 90 percent of signs of aging—think wrinkles, fine lines, and photodamage—can be attributed to UV rays. But the side effects of getting too much sun—especially without adequate protection—goes well beyond appearance alone.

“Ultraviolet (UV) light exposure causes DNA damage in the skin,” says Kseniya Kobets, MD, Director of Cosmetic Dermatology at Montefiore-Einstein Advanced Care. “This prematurely tires out the skin, making it dull, hyperpigmented, and less plump, but also makes it more susceptible to developing skin cancers.”

We can’t avoid the sun 100 percent of the time… nor do we have to. Instead, your best bet is to establish and stick to a solid sun-safe skincare routine. While this applies 365 days a year, it’s especially pertinent in the summer. After all, we’re typically outdoors more often—including deliberately spending time in the sun during peak hours. Moreover, the EPA shares that UV intensity tends to be highest throughout the summer, which heightens the importance of a summer skincare routine to keep your defenses up.

How to Choose the Best Sunscreen

There are tons of options for sunscreen at Target and in the greater skincare market. That said, it helps to know about the basic categories and types of sunscreen to figure out which option is best for you.

Chemical vs. Physical Sunscreen

Per the American Academy of Dermatology (AAD), the primary difference between chemical and physical sunscreen is that the former acts like a sponge to absorb UV rays, while the latter acts as a shield to deflect UV rays.

Chemical sunscreen includes the likes of:

• Avobenzone
• Oxybenzone
• Octisalate
• Octinoxate
• Homosalate

Meanwhile, physical sunscreen (aka mineral sunscreen) most often includes zinc oxide or titanium dioxide.

While chemical sunscreens often run into the skin more easily and avoid the infamous white cast that some mineral formulations leave behind, many derms—Dr. Kobets included—give priority to sunscreens in the latter camp. “In my opinion, chemical SPF ingredients like avobenzone and oxybenzone can be irritating to the skin and can burn the eyes when sweating,” she shares. “There are also some reports that chemical SPF can have hormonal effects.” (Note, however, that some chemical formulations may be safer than others—and any sunscreen is better than no sunscreen at all.)

Dr. Kobets prefers physical sunscreen for her patients of all skin types and tones. “It is true that zinc-based mineral SPF can be pasty especially in skin of color patients, but trial and error can definitely find a great match,” she says. Fortunately, newer brands and formulations are popping up to address the specific needs of melanin-rich skin. This includes MELE Dew The Most Sheer Facial Moisturizer with SPF 30, a sheer formula infused with balancing niacinamide and soothing vitamin E that abides by Target’s clean standards.

“Physical SPF ingredients are a better fit for sensitive skin patients,” Dr. Kobets adds. Moreover, people with acne-prone skin often find that mineral sunscreen is less likely to trigger breakouts.

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10 Clean Beauty Finds From Target We Can’t Get Enough Of 

SPF 30 vs. 50

SPF stands for sun protection factor. The AAD cites that everyone should aim for a minimum of SPF 30, though some people will require a higher number—most often SPF 50. So how do you know which one is right for you?

“SPF 50 is definitely better than 30 if you are planning to be in the sun,” Dr. Kobets shares. She adds that you should reapply it at least every two hours or sooner if you’re staying in the water or otherwise exposed to the sun. Further, if you know you’ll be splashing around, you’ll absolutely want to invest in a water-resistant formula.

Moreover, you’ll likely be better suited to opt for something higher than SPF 30 if you have:

• Fair or light skin
• Light-colored eyes
• Freckles
• A personal or family history of skin conditions, including cancer

Broad Spectrum

On top of the sun-safe skincare considerations above, it’s best to find a sunscreen with broad-spectrum protection. This simply means that it will offer protection against both UVA and UVB rays. As the Skin Cancer Foundation explains, UVA has a longer wavelength and contributes to signs of aging, whereas UVB has a shorter wavelength and is associated with sunburn.

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Shop for Sunscreen at Target

In light of the insights we’ve covered so far, some of the best face sunscreens at Target include:

• Hero Cosmetics Force Shield Superlight Broad Spectrum Sunscreen SPF 30 (clean, fragrance-free, reef-safe, non-comedogenic)
• CeraVe Hydrating Mineral Face Sunscreen Broad Spectrum SPF 50 (oil-free; contains titanium dioxide and zinc oxide plus hydrating hyaluronic acid, calming niacinamide, and three essential ceramides to restore the skin barrier)
• La Roche-Posay Anthelios Light Fluid Sunscreen Broad Spectrum SPF 50 (non-comedogenic, fragrance-free, matte finish, tinted to blend easily in darker skin tones, suitable for sensitive skin)

Better yet, Target also carries SPF-infused beauty products—including makeup and moisturizers with SPF. Consider checking out the following SPF-infused items on your next Target run:

• ZitSticka Megashade SPF 50 Breakout-Proof Sunscreen Serum (clean, non-comedogenic, lightweight, suitable for acne-prone skin)
• tarte BB Tinted Treatment Primer Broad Spectrum SPF 30 Sunscreen (medium coverage, lightweight, contains titanium dioxide and zinc oxide)

Note: While these SPF products are great options for your face, you’ll also want to buy sunscreen for your body during your summer skincare haul at Target.

More Sun-Safe Essentials at Target

Of course, applying (and reapplying) sunscreen is non-negotiable—full stop. But you’ll also need to include other sun-protective items and habits in your routine. “I tell my patients that wearing sunscreen is never enough to fully protect the skin,” cautions Dr. Kobets.

According to the derm, smart sun protection also includes:

• Seeking and staying in the shade whenever possible
• Wearing wide-brimmed hats
• Wearing UPF clothing (tip: check out All in Motion women’s activewear at Target, which boasts UPF 50+ sun-blocking fabric)
• Investing in polarized glasses to protect your eyes

Moreover, post-sun skincare products can hydrate parched and weathered skin—not to mention soothe sunburn and irritation. “Aloe vera is a great ingredient post-sun exposure,” says Dr. Kobets. That said, she adds one tip to keep in mind: “Make sure it is pure aloe vera and not mixed with extra chemicals.”

You can also keep a hydrating face mist on hand—like the BYOMA Balancing Face Mist, a clean formula containing a ceramide complex to boost the skin barrier and probiotics and allantoin to replenish the skin microbiome. Lastly, if you’re dealing with itchiness from sun exposure, Dr. Kobets suggests spot-treating “with hydrocortisone or pramoxine-based creams like the CeraVe Itch Relief Moisturizing Lotion.”

The post The Ultimate Guide to Sun-Safe Summer Skincare at Target appeared first on HUM Nutrition Blog.

In the past decade, thanks to the interconnection allowed by social media and empowerment by women and genderqueer folks like Shari Siadat and Queen Esie, a growing population of people have started embracing body hair around their eyebrows, bikini line, legs and underarms.

But how about nipple hair? For some reason, this one particular area still feels taboo. Back in early 2019, now 38-year-old singer Lily Allen sparked a quiet but global conversation when she posted a selfie of herself getting ready for an awards show. 

“Georgie [her makeup artist] is literally plucking hairs out of my nipples and I didn’t even know they were there,” the 33-year-old told her hundreds of thousands of Instagram followers, while changing from a black Coach dress to a flesh-colored leotard. “Because I obviously haven’t looked at my nipples in so long,” Refinery29 UK reports.

This honest share drew comments and news stories on both sides, and sparked a long overdue international conversation about the topic of nipple hair. While fuzzy armpits, bikini wax breaks and beyond-winter hairy legs are becoming more common amidst growing body neutrality conversations, nipple hair among women still seems to carry some stigma. Publications like the UK tabloid The Sun declaring it “an awkward and embarrassing problem,” certainly aren’t helping. 

So we’re here to set the record straight. If you have nipple hair, no, you’re not alone. You’re not “weird.” And you don’t even need to give a pluck if you don’t want to. But you might want to tune in if other symptoms arise. 

Ahead, discover the potential causes of nipple hair, how to manage it (if you want to), other conditions that nipple hair might be able to clue you in about and how to embrace yourself and your strands—no matter where they pop up.

The Causes of Nipple Hair

Humans are born with more than 5 million skin follicles that produce hair naturally all over the body, including occasionally on the nipples. Nipple hair is often fine and pale, so some women barely or never notice it. Other times, it can be dark, coarse and more visible. Nipple hair can also change throughout the lifespan and may become more noticeable with age. 

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If you observe a substantial shift in the amount, color or texture of nipple hair, it could be due to:

• Hormones. Testosterone is a hormone that’s produced in human testes and ovaries and is involved with libido, muscle strength, hair growth and more. Men tend to have more testosterone than women, but folks on any range of the gender spectrum pump out testosterone. Women who have more testosterone than “normal” can experience a hormonal imbalance that can result in an overproduction of male-pattern body hair called hirsutism. In addition, the hormonal roller coaster that occurs during pregnancy and menopause—while natural—can also lead to more or darker nipple hair. (Did you know hormones play a role in mental health, too?)
• Polycystic ovarian syndrome (PCOS). Hormonal imbalances, including the overproduction of testosterone, can also play a role in the development of PCOS. (High levels of insulin is believed to cause some cases of PCOS as well.) About 10 percent of women of childbearing age have PCOS, a condition that can result in excess hair growth, irregular periods, infertility and ovarian cysts. 
• Medications. Glucocorticosteroids, corticosteroids or anabolic steroids (to treat inflammation or asthma), Danazol (for endometriosis), phenytoin (to prevent seizures), interferon (for hepatitis C), dehydroepiandrosterone (DHEA) (to promote the production of estrogen and testosterone), minoxidil (for hair growth) and some immunosuppressants may cause excess hair growth around the body, including nipple hair.
• Cushing’s syndrome. When the adrenal glands pump out too much of the stress hormone cortisol—and when that cortisol cycles throughout the body long-term—humans can develop Cushing’s syndrome. (Prolonged use of prescribed glucocorticosteroid and tumors in certain adrenal glands can also lead to Cushing’s syndrome.)

(Your doctor can help determine if one of these is the root cause via blood tests and other lab tests.) 

How to Manage Nipple Hair

You have our full permission to channel your inner queen of confidence and embrace your body hair—nipples, armpits or otherwise—but if you prefer to remove it, you have a few options.

• Trimming. Use a pair of sharp scissors (extra fine nail scissors work well here) to carefully cut off nipple hair near the follicle (without hitting or breaking the skin). 
• Tweezing. Use a pair of tweezers to pluck the hair at the root.
• Shaving. While in the shower, lift and hold skin taut, add shaving cream and use a clean razor to carefully trim the hair.
• Waxing. Since this is a more invasive process, it’s best done at a salon.
• Electrolysis and laser hair removal. For these in-office procedures, a professional inserts a small wire (electrolysis) or shoots a strong laser (laser hair removal) into the follicle. That wire produces an electric current that damages the follicle. With repeated administration, this can cause hair to stop growing back in that area. While often effective, each session can cost about $300 and the process can be uncomfortable for those with sensitive skin.
• Hormonal treatment. Single hormone medications or multi-hormone birth control pills can be used to steady the hormonal seesaw (which may, in turn, tame excess hair growth).

Some individuals turn to hair removal creams and bleach for patches around the bikini line, legs or armpits, but avoid using these around the nipple area since the region tends to be more sensitive.

The Bottom Line 

Celebrity or not, our bodies have millions of hair follicles top to bottom—literally—so nipple hair is totally normal and nothing you need to “manage” unless you want to. That said, any sudden changes in nipple hair thickness, color or quantity could be your body’s way of alerting you to a larger underlying problem. Check in with your medical provider if you witness noticeable shifts; they should be able to help you find answers to any potential cause (or ease your mind and tell you that you’re A-OK to move on). 

The post <strong>Got Nipple Hair? Here’s What You Need to Know </strong> appeared first on HUM Nutrition Blog.