As the seasons change, so do your skin’s needs. With summer approaching, aim to get a leg up on your warm-weather skincare routine by prioritizing an inside-out approach. On top of applying SPF—a non-negotiable 365 days a year, I might add—here’s what you’ll want to prioritize in your wellness routine to keep breakouts at bay and support supple, hydrated skin.
Four Summer Skin Game-Changers:
1. Daily Cleanse
HUM’s Daily Cleanse is a tried-and-true supplement for clear skin, boasting 14 detoxifiers—including a smattering of supergreens like chlorella, spirulina, and matcha green tea powder, plus skin-supporting minerals like selenium and zinc. It helps to filter out toxins from the body, supporting a gentle digestive cleanse while boosting your complexion in the process. (Consider it an insurance policy after a few too many summer meals out, or if your oil production revs up in hotter and humid conditions.)
2. Sleep
ICYMI, beauty sleep is a real thing. Getting enough high-quality shut-eye is crucial to allow the body to restore and regenerate skin cells. Moreover, poor sleep can negatively impact collagen production and skin barrier function, which could contribute to wrinkles, uneven skin tone, and breakouts.
While adequate, restful ZZZ’s—about 7 to 9 hours for the average adult—is crucial year-round, clocking this amount in the summer months can also support warm-weather complexion issues like skin dehydration and sun damage.
3. Hydration
For your skin and overall well-being alike, don’t wait for dehydration to kick in before you get ahead of it. “Drinking water replenishes hydration, maintains skin moisture and plumpness, and helps combat fatigue while sustaining energy in the summer heat,” says Jessica Strawn, MA, RDN, a kidney health dietitian in Houston, Texas. “It also supports sweating, which helps release toxins, prevents premature aging, and maintains a naturally clear and youthful complexion throughout the summer.” H2O also aids skin regeneration, she continues, to support a fresh and radiant glow.
Tip: As important as water is, you can also support hydration from the inside out with HUM’s Hyaluronic Glow Gummies. Formulated with hyaluronic acid to help lock in moisture and vitamin C to stimulate collagen, it’s a bright addition to any glow-getting skincare routine.
4. Collagen-Rich Foods
Dietary collagen isn’t just an anti-aging hero; it’s also a powerful summertime skincare staple that helps to bolster your skin’s defenses against heat, sun damage, and dryness. According to Strawn, foods rich in collagen (as well as vitamin C-rich foods) support collagen regeneration for an ageless appearance and protection against sun-related aging.
High-collagen foods include the likes of bone broth, eggs, fish, meat, and even spirulina. However, Strawn reminds us that it’s totally possible to support collagen production via plant-based foods, too. Think:
- Protein sources like nuts, seeds, and beans (as well as vegan protein powder)
- Fruits and vegetables rich in vitamin C, including berries, citrus fruits, bell peppers, and broccoli
“Ideal snack options include whole-wheat seed pita chips or bell pepper wedges with hummus, topped with sesame seeds,” she shares. “Another great choice is peanut butter toast on whole-grain, nutty, high-fiber bread, sprinkled with chia seeds and berries for added nutrition.
To boost your collagen production through diet, check out Strawn’s go-to recipes below.
Collagen-Boosting Recipes for Better Skin
Collagen-Boosting Bone Broth and Vegetable Soup
Ingredients:
- 6 cups bone broth (beef, chicken, or fish)
- 2 cups baby shrimp
- 1 cup chopped carrots
- 1 cup diced tomatoes
- 1 cup spinach or kale (high in vitamin C for collagen synthesis)
- 1/2 cup mushrooms (rich in zinc, which supports collagen)
- 3 cloves garlic, minced (has sulfur, which aids collagen formation)
- 2 tbsp olive oil
- 1 tbsp turmeric (anti-inflammatory benefits)
- Salt and pepper to taste
Instructions:
- Heat olive oil in a pot over medium heat. Add shrimp and garlic and sauté until fragrant and shrimp are opaque and white in color.
- Pour in bone broth and bring to a gentle simmer.
- Add carrots, tomatoes, mushrooms, and turmeric. Simmer for 15 minutes.
- Stir in spinach or kale and cook for another 5 minutes until wilted.
- Season with salt and pepper, then serve warm.
“This soup is collagen-rich while supporting skin health, joint strength, and overall wellness,” says Strawn. “Plus, it’s light enough for the summer months.”
Chocolate Nut Chia Seed Pudding
Ingredients:
- 2-3 tbsp chia seeds
- 2 tbsp pecans
- 1 scoop collagen chocolate protein powder (or vegan-friendly Core Strength and cocoa powder)
- 1 cup milk (almond, soy or oat may be substituted)
Instructions:
- Mix all ingredients in a container and refrigerate overnight.
Super Seed Skin Booster
Ingredients:
- 1/4 cup sesame seeds
- 1/4 cup coconut flakes
- 1/4 cup flax seeds
- 1/4 cup sunflower seeds
- 1/4 cup pumpkin seeds
Instructions:
- Mix the ingredients and store them in a glass jar with a lid for up to 6 months.
“Rich in zinc, copper, and essential amino acids, this seed mixture serves as building blocks for collagen production,” Strawn shares. She suggests mixing it into high-protein plant-based yogurt, oatmeal, or muesli.
