Introduction

Healthy, radiant skin starts from within. Traditional Chinese Medicine places great emphasis on nutrition as the key to skin health. By making the right food choices, you can not only improve your general well-being, but also make your skin glow. In this article, we will show you how to care for your skin using TCM nutritional principles.

The role of nutrition in TCM

In TCM, the skin is seen as a mirror of the internal organs, especially the lungs and spleen. “The lung governs the skin” An imbalance can lead to skin problems such as acne, dryness or premature ageing. The diet aims to strengthen the qi and balance yin and yang.

Nutritional principles for healthy skin

• Balancing yin and yang
  • Yin-nourishing foods: melons, cucumbers, pears – moisturize.
  • Yang-strengthening foods: ginger, cinnamon, garlic – promote warmth in the body.
  • Tip: Your diet should be adapted to your individual needs. It is important to maintain the right balance.
• Support for the lungs and spleen
  • Lungs: White foods such as spring onions, horseradish and tofu strengthen lung energy.
  • Spleen: Yellow, orange and brown foods such as pumpkin or root vegetables support digestion.
• Avoidance of moisture and mucus
  • Reduce: Dairy products, sugar, bread, heavily seasoned and fried foods – including smoothies.
  • Promote: Foods such as radish, miso and rice help to eliminate moisture.
• Seasonal nutrition
  • Spring/summer: More fresh fruit and raw vegetables.
  • Fall/winter: Warm soups and stews.

Foods that make your skin glow

• Goji berries
  • Rich in antioxidants and vitamin C.
• Green tea
  • Contains polyphenols that protect the skin from free radicals.
• Sesame seeds
  • Good source of vitamin E and healthy fats.
• Walnuts
  • Rich in omega-3 fatty acids, support skin elasticity.

Basically, a radiant complexion is always dependent on a good level of moisture in the body. This is mainly promoted by succulent and cooked meals.

Practical tips

• Start warm
  • Start the day with warm water to stimulate digestion.
• Regular meals
  • Eat at set times to support your body’s rhythm.
• Mindful eating
  • Take your time, chew thoroughly and enjoy your meals without distractions such as screen activity, phone calls or intense conversations.

Recipe idea: Skin-nourishing dish

• Ingredients:
  • 1 handful of spinach or zucchini (yin-nourishing)
  • 1/2 pear (juicing)
  • 1 cup of rice (moisture regulating)
  • some mushrooms (strengthens the spleen)
  • 2 spring onions (strengthen the lungs)
  • 1 tbsp goji berries (antioxidant)
  • Proteins through some sea fish or alternatively tofu
• Zubereitung:
  • Cook the rice (e.g. basmati rice). Steam the fish and vegetables. Sauté the mushrooms in olive oil, add the spring onions and pear. Season to taste with a little salt, ginger and pepper and then serve all the ingredients warm.

Conclusion

TCM nutrition offers a holistic approach to caring for your skin from the inside out. Through conscious food choices and mindful eating habits, you can not only improve your skin, but also your general well-being.