July 2026 eNewsletter

Healthy, radiant skin is often viewed as a reflection of overall wellness. While skincare products can help maintain the skin’s appearance, true skin health begins from within. Holistic practices such as acupuncture, proper nutrition, and massage can work together to support the body’s natural processes and contribute to a glowing complexion.

Acupuncture and skin health

Tahoe Forest Wellness Community acupuncture is an affordable and effective way to experience the benefits of acupuncture in a comfortable group setting. Led by licensed acupuncturist Brianna Browning, sessions provide personalized treatments designed to address a variety of health concerns, including stress, chronic pain, digestive complaints, fatigue, and overall wellness. Many individuals incorporate acupuncture into their wellness routines as a natural way to support healthy, vibrant skin.

Each session begins with 15 minutes of one-on-one consultation time with your acupuncturist to discuss your individual needs and treatment goals. You will then relax for 20–30 minutes with the acupuncture needles in place, allowing your body time to rest and respond to treatment. Appointments last approximately 45 minutes in total.

Interested in experiencing the benefits of acupuncture for your skin health and overall well-being? Call Tahoe Forest Wellness today at (530) 587-3769 to schedule a Community Acupuncture session with licensed acupuncturist Brianna Browning and discover how acupuncture can support your wellness goals naturally.

Pricing:

• $75 per session
• 6-session package: $420

The importance of nutrition

What we eat plays a significant role in the health and appearance of our skin. A balanced diet rich in fruits, vegetables, lean proteins, and healthy fats provides essential vitamins, minerals, and antioxidants that help protect the skin from environmental damage. Nutrients such as vitamin C support collagen production, while omega-3 fatty acids help maintain hydration and elasticity. Proper nutrition nourishes the skin from the inside out, creating a strong foundation for a healthy complexion.

Looking for personalized nutrition guidance? Call Tahoe Forest Wellness today at (530) 587-3769 to schedule a one-on-one appointment with one of our Registered Dietitians and discover how nutrition can support your skin health and overall wellness.

Pricing:

• 60 Minutes $110

Massage and skin vitality

Massage can also be a valuable component of a skin health regimen. By stimulating circulation, massage may increase the flow of oxygen and nutrients to the skin, supporting its natural renewal processes. It can also encourage lymphatic drainage, helping to reduce puffiness and promote a refreshed appearance. In addition, massage is well known for its relaxation benefits. Since stress can contribute to various skin concerns, reducing tension through regular massage may have a positive impact on overall skin wellness.

Ready to experience the benefits of massage for yourself? Call Tahoe Forest Wellness today at (530) 587-3769 to book a massage and support your journey to healthier skin and overall well-being.

Pricing:

• 60 Minutes $110
• 90 Minutes $150

Bringing it all together

Acupuncture, nutrition, and massage each offer unique benefits, but together they create a comprehensive approach to skin health. Healthy skin is not just about what is applied on the surface—it is also about how well we care for the body as a whole. A balanced lifestyle that includes nourishing foods, therapeutic treatments, and stress management can provide lasting benefits for both skin health and overall well-being.

If you’re looking for healthier, more radiant skin, start with your diet. While there are no magic food, nutrients, or supplements that can instantly transform your skin, a consistent dietary pattern rich in nutrient-dense foods can support skin health, improve appearance over time, and help slow some visible signs of aging.

Skin is the body’s largest organ and serves as a protective barrier against the outside environment. Like every other organ, it requires specific nutrients to build, repair, and protect itself. What we eat influences not only how our skin looks, but also how it functions at a deeper level.

The beauty industry spends billions of dollars marketing topical products that promise glowing, youthful skin. While some skincare products can be beneficial, research suggests that nutrition and lifestyle habits often have a greater impact on long-term skin health. From hydration and collagen production to inflammation control and cellular repair, nutrition supports the skin in ways that creams and serums alone cannot.

How nutrition supports skin health

Antioxidant protection

Every day, our skin is exposed to ultraviolet (UV) radiation, pollution, and other environmental stressors that generate unstable molecules called free radicals. These free radicals can damage skin cells, accelerate aging, and contribute to wrinkles and uneven skin tone.

Antioxidants help neutralize free radicals and protect skin from oxidative stress. Diets rich in colorful fruits, vegetables, nuts, seeds, and tea provide a variety of antioxidants that support healthy skin.

Foods rich in antioxidants include berries, tomatoes, sweet potatoes, leafy green like spinach and kale, pomegranate, citrus fruit, herbs and spices, cabbage, artichokes, and beets.

Hydration

Well-hydrated skin tends to appear smoother, plumper, and more resilient. Water helps transport nutrients to skin cells and supports the skin’s barrier function.

While drinking water alone won’t eliminate wrinkles or cure dry skin, chronic dehydration can make skin appear dull and less elastic. In addition to fluids, many fruits and vegetables contribute to hydration because of their high-water content.

Hydrating foods include cucumbers, watermelon, strawberries, oranges, tomatoes, lettuce, celery.

Aim to drink fluids consistently throughout the day and include water-rich foods regularly.

Reducing inflammation

Chronic inflammation can contribute to skin conditions such as acne, eczema, psoriasis, and premature aging. Diets high in added sugars, refined carbohydrates, and heavily processed foods may promote inflammation, while whole foods tend to have the opposite effect.

Anti-inflammatory foods include:

• Fatty fish
• Walnuts
• Chia seeds
• Flaxseeds
• Fruits and vegetables
• Extra virgin olive oil
• Beans and lentils

Collagen production

Collagen is the most abundant protein in the skin and provides structure, firmness, and elasticity. Natural collagen production gradually declines with age.

Several nutrients support collagen synthesis, including vitamin C, zinc, copper, and adequate protein intake. Ideally, we should get these nutrients from foods. Eating a variety of protein-rich foods alongside fruits and vegetables helps provide the building blocks needed for collagen production.

Gut health and skin health

The gut and skin are closely connected through what researchers call the “gut-skin axis.” An imbalance in gut bacteria may contribute to inflammation that can affect skin health.

A diet rich in fiber supports a diverse and healthy gut microbiome. Fermented foods may also provide beneficial bacteria that support overall health.

Foods that support gut health include:

• Yogurt with live cultures
• Kefir
• Sauerkraut
• Kimchi
• Beans and lentils
• Whole grains
• Fruits and vegetables

Key nutrients for healthy skin

Vitamin C

Vitamin C is a powerful antioxidant and is essential for collagen production and wound healing.

Good sources include:

• Citrus fruits
• Strawberries
• Kiwi
• Bell peppers
• Broccoli
• Spinach

Vitamin E

Vitamin E acts as an antioxidant and helps protect skin cell membranes. It also has moisturizing and anti-inflammatory properties.

Good sources include:

• Almonds
• Hazelnuts
• Sunflower seeds
• Avocados
• Spinach
• Sunflower and safflower oils

Omega-3 fatty acids

Omega-3 fats help maintain the skin’s lipid barrier, support hydration, and reduce inflammation.

Good sources include:

• Salmon
• Sardines
• Mackerel
• Herring

Zinc

Zinc plays a critical role in skin repair, wound healing, and cell regeneration.

Good sources include:

• Oysters
• Crab
• Beef
• Poultry
• Chickpeas
• Lentils
• Pumpkin seeds

Vitamin A

Vitamin A supports skin cell turnover and repair. Retinoids, a form of vitamin A, are commonly used in skincare products for their anti-aging benefits.

Good sources include:

• Sweet potatoes
• Carrots
• Pumpkin
• Kale
• Spinach
• Eggs
• Dairy products

Biotin

Biotin is a B vitamin involved in maintaining healthy skin, hair, and nails. Deficiency is uncommon but may contribute to skin problems when present.

Good sources include:

• Eggs
• Salmon
• Nuts and seeds
• Sweet potatoes
• Legumes

Protein

Protein provides the amino acids needed to build collagen, elastin, and other structural components of skin.

Good sources include:

• Fish
• Poultry
• Lean meats
• Eggs
• Greek yogurt
• Tofu
• Tempeh
• Beans and lentils

What about supplements?

Most people can obtain the nutrients needed for skin health through a balanced diet. Supplements may be helpful when a deficiency is present or dietary intake is inadequate, but they are not a substitute for healthy eating habits. It’s important to prioritize a healthy diet first.

Skin-related supplements include:

• Collagen powder
• Omega-3 fish oil
• Vitamin D (when deficient)
• Zinc (when deficient)

Before starting supplements, consult with a healthcare provider or registered dietitian, especially if you take medications or have existing health conditions.

Easy ways to add skin-supportive nutrients to your diet

Supporting skin health doesn’t require expensive products or dramatic dietary changes. Small, sustainable habits can make a significant difference over time.

Try these simple strategies:

• Top yogurt with berries and sunflower or pumpkin seeds.
• Snack on bell peppers and vegetables with hummus instead of chips.
• Choose canned salmon instead of tuna occasionally for more omega-3 fats.
• Brew iced green tea for a refreshing antioxidant-rich beverage.
• Add beans or lentils to salads, soups, and grain bowls.
• Include a serving of fruit with breakfast each day.
• Sprinkle ground flaxseed into oatmeal, smoothies, or yogurt.
• Add avocado to sandwiches, salads, or wraps.
• Keep frozen berries on hand for quick smoothies.
• Build meals around colorful vegetables to increase antioxidant intake.

Foods and habits that may work against skin health

No single food causes poor skin, but certain dietary patterns may contribute to inflammation and accelerated aging when consumed frequently.

Consider limiting:

• Sugar-sweetened beverages
• Candy and desserts high in added sugar
• Highly processed snack foods
• Deep-fried foods
• Excessive alcohol intake

Bottom line

Healthy skin is built from consistent habits, not quick fixes. A dietary pattern rich in fruits, vegetables, healthy fats, lean proteins, legumes, and whole grains provide the nutrients needed to support hydration, collagen production, skin repair, and protection from environmental damage. Pairing good nutrition with sunscreen, regular exercise, adequate sleep, and avoidance of smoking can help keep skin look and function its best for years to come.

Written by Lisa Fligor, MS, RDN, LD, Registered Dietitian Nutritionist at Tahoe Forest Wellness

Our goal is to make you as prepared as possible to welcome your baby into the world! Prepared Childbirth Class: Provides the tools you need to labor and birth naturally, with minimal intervention and/or without medication. The class covers what to expect in all the stages of labor, relaxation techniques, labor positions, breathing techniques, as well as medication, interventions, and an overview of cesarean section. Your partner/coach will learn how to support you during your birthing experience.

Pre-Registration required. Please call (530) 587-3769 to register.

*In-person class includes tour of the Labor & Delivery department at Tahoe Forest Hospital.

When: July 12th from 9 am to 4:30 pm
Cost: FREE
Location: Tahoe Forest Wellness – 10833 Donner Pass Rd, Truckee

Join us for monthly healthy cooking demos.

Get out of your cooking rut and come get INSPIRED at our monthly Health Supportive Cooking Club! Each month, our Registered Dietitian Lisa Fligor, MS, RDN, will provide a fun and interactive cooking demo. You get to taste test and take home easy, healthy, and delicious recipes!

July 27th: Cooking to support skin health – Nourish your skin from the inside out!

In this cooking class, you’ll learn how to prepare delicious, nutrient-rich meals that support a healthy skin. We’ll highlight ingredients packed with antioxidants, vitamins, and healthy fats that help protect your skin, boost collagen, and promote a natural glow.

When: July 27th, 5 to 6:30 pm
Cost: $30
Location: Tahoe Forest Wellness – 10833 Donner Pass Rd, Truckee

Call Tahoe Forest Wellness to schedule your program at (530) 587-3769.

It can be hard to get enough protein at breakfast. This is a great option to have something on the sweet side without missing those protein goals.

Ingredients:

• ½ cup old fashioned rolled oats
• ½ cup low fat cottage cheese
• 2 large eggs
• ⅛ teaspoon salt

Directions:

1. Place all ingredients in a blender or food processor and process on high until well combine about 30 seconds.
2. Heat a large skillet over medium heat. When skillet is warm spray with organic canola oil.
3. Working in batches, add the batter in 3 tablespoon portions, spacing evenly on the pan. Cook until the pancakes are set around the edges and golden brown on the bottom. The batter won’t bubble up like traditional pancake batter. Gently flip the pancakes with a thin spatula and cook until the second side is golden brown 1-2 minutes more.
4. Transfer to plate. Continue cooking with the remaining batter.

These are best topped with summer fruit like berries or diced peaches. Enjoy!

Makes: 2 servings
Preparation time: 10-15 minutes
Source: adapted from thekitchn.com

Chia Seed Jam

This is a great option for a jam substitute that sneaks in extra fiber to your diet. Works best with in season summer fruit!

Ingredients:

• 2 cups fresh or frozen fruit (see suggestions below)
• 2 tablespoons chia seeds
• 1 tablespoon freshly squeezed lemon juice
• 1-2 tablespoons honey or maple syrup (only if needed)

Directions:

Heat fruit in a small saucepan over medium-high heat, stirring occasionally, until the fruit is heated through and begins to break down and bubble. Use a spoon or potato masher to mash the fruit to your desired consistency. Stir in the chia seeds and lemon juice until combined. Then taste and stir in 1 or 2 tablespoons sweetener if needed. Remove from heat and let cool for 5 minutes. (The jam will thicken considerably as it cools. Give the jam one final good stir. Then serve immediately, or transfer to a sealed container and refrigerate for up to 1 week or freeze for up to 3 months.

Makes: 1 cup
Preparation time: 10 minutes

Notes: Fruits that work well in chia jam: Berries (strawberries, blackberries, blueberries, raspberries), cherries, peaches, apricots, plums, pineapple, kiwi. Basically any “juicy” fruits.

Optional add-ins:

• ½ teaspoon vanilla extract
• lemon zest (to make your jam a little tangier)
• a pinch of spices (such as cinnamon, ginger, or nutmeg, etc.)

Keep in mind that different kinds of fruit will yield different textures, flavors, etc. So, taste and adjust your jam as needed. For example, some fruits may need more sweetener than others (e.g. raspberries are much tarter than blueberries.) Some fruits are juicier than others (e.g. pineapple will make a much juicier/thinner jam than strawberries). Feel free to nix the lemon juice if your fruit is already tart.

You get the idea. Taste, adjust as needed and enjoy.

Credible Minds – Tahoe Forest Community Health

Life can be challenging- there’s no way around it. Work or school can be stressful, relationships may face rough patches, and financial worries can weigh heavily. Resilience is the ability to recover and adapt when facing these difficulties. By learning to bounce back and move forward, you strengthen your capacity to grow and thrive. Research shows that developing resilience skills can enhance decision-making and performance under pressure. In other words, when the next challenge arises, you’ll be better prepared to manage it effectively. Building resilience can also reduce stress-related illness and boost your overall well-being. Explore the resources below to learn how you can strengthen your resilience.

Visit the Credible Minds Topics of Resilience

Truckee Recreation Center: Golden Hour

Join Tahoe Forest Therapist, Sunee Zrno, on July 30th, for an engaging conversation on the importance of social connection as we age and how it plays a pivotal role in maintaining our mental and emotional wellbeing.

When: Thursday, July 30th, 9-11 am
Where: Truckee Recreation Center, 10981 Truckee Way, Truckee
Cost: FREE

Truckee Recreation Center hosts a free weekly social event for seniors on Thursdays. All are welcome!

Find more information on Golden Hour.