When it comes to skincare, we often focus on topical products used in our morning and night routines. Nutrition’s impact on skin health often gets overlooked or misunderstood.

As we age, our skin undergoes natural changes in its layers and structures, resulting in various effects such as acne, pigmentation, wrinkles, or sagging. These changes can be influenced by both internal (endogenous) and external (exogenous) factors that vary from person to person.

You can spend hundreds of dollars on skincare products, but it’ll do little good if you don’t nourish yourself from within. Let’s understand the impact of a healthy diet on skin and the best superfood to get that glowing skin you’ve always wanted.

Impact of Diet on Your Skin

Certain diets or lack of nutrients can cause very harsh skin problems. The most common example is the lack of Vitamin C, which can cause scurvy. Also, a lack of protein can lead to flaky and discoloured skin.

Dietary choices can affect skin health, but it varies from person to person. While some individuals may eat anything without issue, others may experience a hot, flushed face after just one glass of wine.

If you’re struggling with unresolved diagnosed conditions, consider an elimination diet. This involves cutting out various food groups one at a time to pinpoint potential issues. But let’s get a bit specific:

1. Wrinkles

Yes, wrinkles are part of the aging process—it’s natural. However, maintaining a healthy diet can slow down that process. To increase anti-oxidant activity and strengthen your skin metabolism, protein peptides and fatty acids are beneficial.

Most importantly, limiting carbohydrate intake and sugar consumption prevents you from damaging your skin’s collagen. Getting too much of these enables your body to produce advanced glycation end products (AGEs), an aging proinflammatory molecule.

2. Acne

When new skin cells grow abnormally, they can block pores and trap natural oils under the surface, which can result in acne blemishes when bacteria feed on those oils. Limiting processed foods and excess fat in your diet may help skin cells thrive, preventing the problems that can lead to acne breakouts.

3. Skin Pigmentation

Maintaining even skin pigmentation can be a challenge. Many wonder about white spots on your skin. Several factors cause these spots. A lack of calcium, vitamin D, and E can contribute. These nutrients impact the skin’s melanin function. Melanin gives colour to our skin. A balanced diet is essential for healthy skin.

4. Dry Skin

Lotions, moisturizers, and sunscreens are not enough. There are many kinds of diets, such as low-fat diet deprives your skin of essential fatty acids. When the skin lacks fats, it can lead to dryness since fats help maintain the skin’s hydration by acting as a natural oil barrier.

Foods To Keep Your Skin Healthy

You don’t always need supplements. You can find all these necessary nutrients in real food. Here are some:

  • Salmon: Or any fatty fish like mackerel and herring. These water creatures are one of the best sources of Omega-3 fatty acids. It will help your skin thick, supple, and moisturized.
  • Avocado: Considered one of the best superfoods, Avocado is a great source of healthy fats that help protect your skin from sun damage.
  • Sunflower seeds: An ounce of sunflower seeds contains 5.5 grams of protein, 14% of the DV for zinc, 41% of the DV for selenium, and 49% of the DV for vitamin E.
  • Broccoli: An all-in-one veggie that contains zinc, Vitamins A and C, and lutein. Your body uses these as a protection from sun damage, dryness, and wrinkling.
  • Dark chocolate: The effects of cocoa on your skin are unbelievable. It’s high in anti-oxidant, making your skin less scaly, rough, and sensitive to sunburn.

These are just a few examples of regular foods you can buy at a grocery store that will keep you from harsh skin problems. If you want to learn more about your skin and health overall, contact us today.

Summer has been coming earlier, lasting longer, and packing more heat and humidity than ever before.

As much as summer brings us joy, it can also be a taxing season for our skin. Eye-popping temperatures, increased humidity, and longer days can leave your skin feeling dry, oily, and irritated.

But summertime is no excuse to neglect your skin. In fact, it is the perfect time of year to give your skin a little extra TLC.

Here are some must-know skincare tips to make sure your skin looks and feels its best all season long!

Lather on some sunscreen

No matter what your complexion or skin type is, sunscreen is your first line of defence against the sun’s harmful UV rays that can cause premature aging, sunburns, and even skin cancer.

The American Academy of Dermatology recommends choosing a water-resistant, broad-spectrum sunscreen with an SPF of 30 or higher that offers UVA and UVB protection.

Even on cloudy days, apply sunscreen at least 15 minutes before you go outside and reapply every two hours outdoors or after swimming or sweating heavily.

Don’t forget your lips, neck, and feet

Sunscreen isn’t just for your face. Other exposed areas of the skin that your clothes don’t cover, such as the neck, ears, chest, and tops of feet, are just as vulnerable to sun damage as your face.

Make sure to apply sunscreen generously to these areas that are often overlooked. Don’t forget about your lips either! Put on lip balm or lipstick with at least an SPF of 30 for your lips to get the protection they need.

Moisturize daily

The summer months can leave your skin feeling dry and thirsty. Sunscreen protects your skin from UV rays, not moisturize it.

Moisturizing daily can help keep your skin nourished by locking in moisture, providing a barrier against environmental aggressors, and calming any inflammation and dryness from sun exposure.

Pick a lightweight moisturizer that’s right for your skin type—whether oily, dry, or a combination of both. Apply it after cleansing your skin in the morning and at night before bed.

Stay in the shade

We all love spending time outdoors during summer but still try to limit time in direct sunlight as much as possible.

Take breaks in the shade or indoors, especially during peak hours (10 a.m. to 2 p.m.). Bring an umbrella or wear protective accessories such as wide-brimmed hats and sunglasses to protect your face if you must go out.

And if you’ll be out in the sun for a long time, covering up with lightweight, breathable clothing with a UPF rating is also highly recommended.

Wash up after a day in the sun

Summer days can be long, and you may spend hours in the heat. Sweat, dirt, and oil can build up on your skin, clog pores, and cause breakouts.

As soon as you can, take a shower, cleanse your skin, and change into fresh clothes to prevent bacteria from sticking around on your skin. Paired with a gentle moisturizer and sunscreen, keeping your skin clean can maintain a healthy glow all summer.

Soak up antioxidants

More than just an ingredient in your morning smoothie, antioxidants are also key for fighting off the signs of aging.

Harsh summer heat and humidity can lead to increased free radicals in the skin. These free radicals are unstable molecules that can damage your cells, leading to premature aging and wrinkles.

Antioxidants, such as vitamins C and E, help fight off these free radicals, keeping your skin youthful and radiant. You can get your daily dose of antioxidants by eating antioxidant-rich foods or incorporating topical antioxidant serums into your skincare routine.

For an extra boost of protection, getting mega doses of high-quality vitamins, minerals, and antioxidants with IV Vitamin Therapy is a sure way to not only nourish your skin but also boost energy levels, flush out toxins, and strengthen your immune system.

Get some relief with Calgary Integrative Medicine today!

Congratulations, you’ve made it to your 50s! This is an exciting time of life filled with new opportunities, experiences, and yes, changes. 

One of the most important changes you’ll need to make is in your diet. As our bodies age, our nutritional needs evolve, and what worked for us in our 20s and 30s may not work for us anymore. But don’t worry, making simple changes to your diet can help you stay healthy, vibrant, and energized. 

In this article, we’ll explore the key diet changes you need to make after 50 to feel your best and live your best life. So sit back, and let’s dive into the delicious world of midlife nutrition!

Stay Hydrated

As you age, your body’s water content decreases, and you may not feel thirsty as often. But don’t let that fool you into thinking you don’t need water. Dehydration can lead to fatigue, dizziness, and even confusion. So, make sure you’re drinking plenty of water throughout the day. A good rule of thumb is to aim for at least eight 8-ounce glasses of water a day.

Fill Up on Fibre

Fibre is your friend! After 50, your digestive system slows down, and constipation can become a real issue. Eating plenty of fibre-rich foods can help keep things moving smoothly; however, make sure to drink enough water to help the fibre work, or else it can contribute to making you constipated. Whole grains, fruits, and vegetables are all excellent sources of fibre. Plus, fibre can help lower cholesterol, control blood sugar, and reduce the risk of heart disease.

Keep an Eye on Your Sodium Intake

Speaking of heart health, it’s essential to keep an eye on your sodium intake. High blood pressure is a common issue when you’re older, and too much sodium can make it worse. Try to limit your intake of processed and packaged foods, which are often high in sodium. Instead, opt for fresh, whole foods that you can season with herbs and spices.

Manage Your Metabolism

While it may be tempting to try fad diets or skip meals, these approaches can do more harm than good. Focus on eating a balanced diet that includes plenty of whole foods, fibre, protein, and healthy fats. Recent studies have shown that our metabolism starts to slow down at around 63, but this doesn’t mean you should ignore your hunger signals. Skipping meals can slow it down even more and lead to overeating later on.

Up Your Protein Intake

Another dietary change to consider is increasing your intake of protein. After 50, your body’s ability to absorb protein decreases. This can lead to muscle loss and weakness, making everyday activities more challenging. To combat this, aim for 1 to 1.2 gram(s) of protein per kilogram of body weight each day. Lean meats, fish, beans, and nuts are all excellent sources of protein.

Eat Plenty of Probiotics

Probiotics are beneficial bacteria that can help improve digestion, boost immunity, and even reduce the risk of certain diseases. When we get older, our gut microbiome can become less diverse, which can lead to digestive issues and other health problems.

Eating probiotic-rich foods such as yogurt, kefir, sauerkraut, kimchi, and miso can help restore balance to your gut microbiome. Taking a probiotic supplement may be beneficial, especially if you’ve recently taken antibiotics or have digestive issues.

Make Sure You’re Getting Those Essential Nutrients

Don’t forget about the importance of vitamins and minerals. As you age, your body may have a harder time absorbing certain nutrients, such as vitamin B12 and calcium. Make sure you’re getting enough of these essential nutrients by eating a varied diet that includes plenty of fruits, vegetables, and dairy products.

It’s impossible to overestimate the value of a bedtime beauty regimen. While there is no such thing as an all-purpose program, there is a fundamental routine that everyone should stick to. And if you are searching for an ultimate anti-aging routine then continue reading!

Finding a nighttime routine that addresses your skin’s specific needs can be complex, mainly if they involve indications of age. Do you have to test each and every moisturizer, cleanser, serum, toner, essence, eye cream, or facial mask on the market that promises to diminish fine lines and wrinkles? Certainly not.

Incorporating a few essential products into your daily routine may still combat elasticity loss and get healthy skin. Here are five steps for developing a nighttime routine that will make you feel better when you wake up. Remember, the key to these suggestions is to incorporate them into your daily routine. So, don’t give up after a couple of days! Follow the routine for a few weeks and we assure you, you will see a phenomenal change in your skin!

Step 1 – Take off your makeup and use a cleanser

Taking off your day’s makeup should be the first step in any nighttime routine. Makeup removers clean your face and leave it feeling healthy and refreshed.

After removing makeup, using a cleanser should be the next step. It cleans your face by removing makeup, grime, dust, and other pollutants. If you skip this vital step, your skin will suffer from clogged pores, acne, and poor skin texture.

Choose a cream-based cleanser and lather it over your entire face. Once done, rinse with warm water. 

Step 2 – Exfoliating your face

It’s time to deep clean your skin now that it’s been cleansed. Cellular turnover decreases with age which basically means that your skin can’t be replaced as quickly as it previously could. Dead skin cells can accumulate as cellular turnover slows. Consequently, this can leave your appearance looking uneven, dreary, and rough.

Exfoliation eliminates impurities and dead skin cells from the skin, leaving you with a clearer complexion. Furthermore, doing it several times a week unclogs pores and evens out skin tone, and allows your skin to absorb serums and moisturizers more effectively. Rub the exfoliant gently into your face, avoiding the sensitive eye area.

It is indeed a rigorous step that should only be repeated once or twice a week instead of every day. Scrubbing active acne will only worsen, so avoid exfoliating acne-prone areas.

Step 3 – Applying serum to your face

Whether you’re battling with facial wrinkles, discolorations, or poor texture, you will find a serum that works perfectly. Serums are light and include active chemicals aimed to sink deeper into the face, where they can illuminate, tighten, or moisturize all of the above in some instances.

Moisture-boosting hyaluronic acid, skin-brightening vitamin C, chemical exfoliants to delicately scrub, and anti-aging potent retinol are just a few examples. However, you need to do extensive research before purchasing one.

Once you’ve decided on a serum, apply it to freshly washed skin, lightly dabbing the serum into your face with your finger.

Step 4 – Applying anti-aging lotion around your eye area

The skin around your eyes is more sensitive and delicate than the rest of your face. It also loses moisture more quickly and is subjected to wear and tear due to facial emotions daily. As a result, it’s one of the fastest places on the body to show indications of age.

This is why it’s necessary to use a different anti-aging lotion. Using your finger, lightly massage a pea-size amount of lotion around the whole eye area until it is absorbed completely.

Step 5 – Moisturizing your face.

The last step is to use a moisturizer to lock in the benefits of the preceding stages while also nourishing and moisturizing the skin without clogging pores. Nourishing your skin is vital because it delivers critical nutrients and aids in the restoration of damage caused by the sun or cosmetics.

Developing an anti-aging nighttime regimen is an essential element of your daily routine. It is totally worth it despite the fact that it can be a lengthy process. But think of it as self-care and you will start enjoying it! Applying these products after a long day can help to relax you.

All the steps mentioned above work together to nurture and hydrate your skin while combating indications of aging and safeguarding it from potential harm from the environment. 

Do you have an uneven skin tone? Dry skin or a rough skin texture? Then your nighttime routine needs to change, and you should follow the above given anti-aging nighttime routine for youthful and refreshing skin.

Whether you’re trying to prevent aging or treat existing signs like fine lines and wrinkles, having a solid anti-aging skincare routine is a must to keep looking your best. But with all these options available and different recommendations over the internet, finding a good starting point may feel a little overwhelming. Luckily, we’re here to help you start your day off right with an easy-to-follow anti-aging daytime routine.


You may not realize it, but waking up to 8 hours’ worth of accumulated oil can leave your skin looking tired and dull. So, make sure you use a gentle facewash shortly after waking up to leave your skin clean and balanced. The type of cleanser you use ultimately depends on your skin type and personal preferences, but you can’t go wrong with a gentle, natural cleanser.

Use Anti-Aging Serums to Target Specific Areas

Post-cleanse is the perfect time to apply specialized anti-aging products, like anti-aging serums. Many anti-aging serums are fortified with beneficial actives and packed with ingredients like Vitamin C and antioxidants – all of which help reduce fine lines, wrinkles, and other visible signs of premature aging. Some serums even help combat other concerns, such as dark spots and uneven complexions, both of which can make your skin look older.

Add a Few Drops of Face Oil

A few drops of nourishing face oil can go a long way, especially during the cold Calgary winters! Hydrating face oils are perfect for when your skin needs a little extra nourishment, and all it takes is a few drops after your serum in the morning. If you suffer from dry skin, applying a face oil in the morning before moisturizing can help lock in hydration and rebuild elasticity and firmness lost to aging.

Eye Cream

While not entirely necessary, using a gentle eye cream around your eyes is a great way to prevent premature aging. Given its delicate nature, the skin around your eyes is especially susceptible to fine lines and wrinkles, so adding a revitalizing eye cream to your morning skincare routine can keep those crow’s feet away. What’s more, certain Vitamin C-enriched eye creams can combat other issues that make your skin look tired and older than it is, including puffiness, dark circles, and fatigue.


Moisturizing is an essential part of any anti-aging daytime routine. In addition to keeping your skin healthy and preventing dry or oily skin, moisturizing helps smooth out fine lines and wrinkles while firming the skin and restoring elasticity. For an extra boost, look for light moisturizers infused with natural antioxidants, probiotics, and botanicals designed to combat aging and keep your skin feeling silky smooth.   

Apply Sunscreen

Last but not least, it’s time to apply some sunscreen before heading out for the day. Regardless of what the weather’s like outside or whether you think you need it or not, there’s simply no denying the benefits of sunscreen in an anti-aging regimen. Even simple exposure to harmful UV rays can cause sun damage which, in turn, leads to early skin aging. Moreover, many daily sunscreens nowadays are formulated to protect against environmental irritants, like dust and pollution, which also helps combat skin aging.

Anti-Aging Treatments in Calgary

While maintaining a proper anti-aging routine is key to keeping your skin looking younger for longer, it’s perfectly normal to need a bit of extra help. From hormone optimization and medical lasers to specialized metabolic balance and weight loss programs, Calgary Integrative Medicine offers a range of anti-aging treatments to help you look great on the outside and energetic and full of health on the inside. Call our Calgary clinic today at 403-202-7272 or email us to book your initial consultation.

Often seen as a common condition, dry skin can actually indicate more serious health concerns. Thankfully, in most cases, it’s a treatable issue that can be dealt with by simply counteracting the factors that contribute to it. From sweating to hot showers, dry skin can be caused by a wide range of factors easily avoidable by taking the right steps. Here are 5 tips to overcome dry skin.

Cleanse Your Skin at Least Twice a Day 

Gentle, alcohol-free, and nonfoaming cleansers can help rehydrate your skin after long exposure to the elements. Other products commonly found in gentle cleansers, including stearic acid and linoleic acid, can even help repair your skin’s natural barrier and prevent future dehydration. If you have sensitive skin, however, using a cleanser once a day and rinsing dry skin with water throughout the day should suffice.

Cleansing your skin after working out or swimming is especially important to get rid of any unwanted chemicals or oils that can strip your skin of essential moisture. It’s also a great time to apply any moisturizers or topical medication you may use.

Moisturize Daily

To overcome dry skin, it’s important to regularly apply moisturizer. At a minimum, you’ll want to moisturize once a day using a fragrance-free and allergen-free cream or lotion. The best moisturizer for you depends on your specific skin and condition, and you may need to experiment with a few different brands and products before finding one you’ll be happy to use regularly.

In general, however, it’s a good idea to stay away from moisturizers and other skincare products containing ingredients that strip the skin of its natural oils, like sodium lauryl sulfate. What’s more, if you’re prone to acne or breakouts, you’ll want to avoid moisturizers containing ingredients like petroleum jelly, cocoa butter, or coconut oil.

Change Your Bathing Habits

If like many you like to unwind at the end of a long day with a hot shower or bath, you may be surprised to learn that you’re doing your skin more harm than good. Prolonged exposure to hot water strips your skin of its natural oils, drying it out as a result. Part of overcoming dry skin is to simply limit bathing to no more than 10 minutes a day, and use lukewarm water instead of hot water.

To take it up a notch, switch to allergen-free moisturizing soap or a gentle, fragrance-free cleanser. If you have dry skin, it’s best to avoid pumice stones and harsh loofahs and blot, not rub, yourself dry. Apply moisturizer immediately after drying yourself off.

Regulate Ambient Humidity

Living or working in a dry environment can be devastating if you already suffer from dry skin. To overcome this, consider adding a portable humidifier to where you spend the most time, or even attaching one to your home furnace to add moisture to the air.

Ideally, you’ll want to maintain a relative humidity of around 60% to offset the effects heating systems and dry air can have on your skin. Even a simple desk humidifier can work wonders if you spend a lot of time working at a desk, in addition to the other health benefits offered by humidifiers.

Some of the first records of humans making an effort to look younger date back to ancient Egypt;  when it wasn’t uncommon for both men and women alike to take daily baths in donkey milk in an attempt to turn back the hands of time. Fast forward a few thousand years and our desire to look younger is still as strong as ever, yet how we achieve this is constantly being updated as technology progresses. Through a combination of both medical and technological advances, the average, modern-day person has a wide range of wrinkle reduction and skin tightening solutions at their disposal, ranging from simple topical creams and moisturizers to more intense Botox and surgical treatments. Nevertheless, as effective as these treatments may be, most are either too invasive or don’t produce results quickly enough for the regular consumer. And that’s where Syneron has stepped in and revolutionized anti-aging as we know it with their Sublime technology.

In a nutshell, Sublime treatments harness laser rejuvenation technology to produce quick and long-lasting results for people wanting to rejuvenate and revitalize their skin without the downtime or discomfort of other popular treatments. With that in mind, let’s now go into a bit more detail on what the Sublime treatment is and the benefits of Sublime technology.

What is Sublime™ Treatment by Syneron

The Sublime™ Treatment by Syneron reverses the signs of aging and improves contours and overall skin quality by leveraging a combination of both infrared light and bipolar radiofrequency energy. This, in turn, stimulates collagen growth and remodels the skin’s inner dermal layers, effectively leaving the outer layer, or epidermis, untouched. Focusing on skin tightening and wrinkle-reducing, Sublime laser rejuvenation treatments can be safely used to treat a range of skin types on different parts of the body without causing any major pain, discomfort, or unsightly healing, thus allowing patients to continue with their daily lives almost immediately after receiving treatment.

Treatment plans themselves typically consist of three treatments spaced four to six weeks apart and can improve collagen production for up to one year, making it ideal for those with busy schedules. However, maintenance treatments are still recommended after one year to maintain and further enhance the improvements that followed the initial treatment.

The Benefits of Sublime™ Technology

The main benefit of Sublime Technology is that it’s an effective, pain-free alternative to conventional anti-aging solutions and laser rejuvenation treatments. Ideal for those looking to reduce deep wrinkles, tighten loose skin, and kiss their droopy eyelids goodbye, Sublime delivers results quickly and easily, and most patients see results after their first treatment. What’s more, since they don’t involve any injections or invasive surgery, Sublime treatments are extremely safe, and any side effects are both minor and exceptionally rare.  

Get in touch with Calgary Integrative Medicine to find out more about the benefits of Sublime Technology and book a consultation with our professional laser technician today.