Your Diet And Your Skin

August 12, 2022

Health, Health Coaching, Healthy Food, Organic, Skin

Health

You might have the most intensive, expensive, and holistic skincare routine, but you can still sabotage everything if you’re not feeding yourself the nutrients and vitamins that your skin needs to thrive.

So, let’s jump right in!

What is skin?

Skin is the human body’s largest organ. The skin is an active, living tissue that serves as a tough but flexible armor to keep harmful microbes, chemicals, and sun rays away from your more sensitive inner tissues.

Your skin also can act as a mirror of what’s going on inside the body. Whether you are battling acne, dry skin, dull skin, wrinkles, rosacea, eczema, or any other skin problems creating a healthy diet plan can help combat these issues!

How a diet makeover can lead to a beauty makeover?

The general rule of thumb that most dermatologists agree on and that research has thoroughly backed up is:

Nutrient-rich foods = GOOD (foods with vitamins and minerals like omega-3, vitamin C, antioxidants, chlorophyll, beta-carotene, and zinc)
Inflammatory foods = BAD (sugar, too much starch, gluten, coffee, alcohol)

Let’s not get overwhelmed; I’m about to break it all down for you!

What can inflammatory foods do to my skin?

Well, first, acne and pimples are PROVEN to be caused by inflammation! So if you’re trying to reduce breakouts, listen up!

Our bodies break down different foods differently. Refined sugars and refined flours (like the stuff you’ll find in bread, pasta, soda, cake, anything with flour or sugar, to an extent) have been stripped of their slow-digesting fiber. This means that our bodies break down the compounds really quickly, and in doing so, cause insulin levels to spike which is a pro-inflammatory response. This increase in insulin produces hormones called ‘androgens.’ Too many androgens cause your pores to produce more oil which can get trapped inside of pores and create pimples.

So what foods should I be avoiding?

First thing’s first. Reduce your sugar. We’re eating WAY too much of it. The American Heart Association recommends that we eat no more than 9.5 teaspoons (36 grams) of sugar each day.

But how much do we actually eat? The average American adult consumes 22 teaspoons, and the average child, 32 teaspoons! In fact, the average American consumes 3 pounds of sugar EACH WEEK!

There are two types of sugars that we eat, naturally occurring ones, and added sugars. Naturally-occurring sugars are pretty self-explanatory – they’re found naturally in foods like fruits and dairy. Added sugars include anything that’s been added during processing or preparation (like putting sugar in your coffee).

Sugar – not so sweet after all

Unfortunately, you can’t always tell by a nutrition label whether sugars are added or naturally occurring, but you can keep an eye out for the following:

Brown sugar, corn sweetener, corn syrup, fruit juice concentrate, high-fructose corn syrup, honey, invert sugar, malt sugar, molasses, raw sugar, sugar, anything ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose), syrup.

Also, familiarize yourself with these terms:

“sugar-free” = less than 0.5 grams of sugar per serving.
“reduced sugar/less sugar” = at least 25% fewer sugars per serving compared to a standard serving of the traditional variety.
“no added sugars/without added sugars” = no sugars or sugar-containing ingredients are added during processing.

Not only is refined sugar linked to acne and skin irritation, but too much can also cause obesity, hypertension, high blood pressure, hypoglycemia, depression, headaches, fatigue, nervous tension, aching limbs, diabetes, stiffening of arteries, and violent behavior. (Wow, that is a lot of possibilities of harmful things!)

Remember, just because it sounds healthy, doesn’t mean it’s not packed with sugar.

Watch out for this stuff:

protein bars
yogurt (unless it’s plain)
dried fruit
granola
salad dressings
smoothies
whole wheat bread
pasta sauce

What else should I be avoiding?

Cut back the carbs – white bread, pasta, and refined sugar all break down the same way in your body, and in turn, spike your cortisol levels (a stress hormone), which causes breakouts. Swap your white bread for whole-grain bread with as few ingredients as possible. Pass on the pasta every once in a while, and opt for veggies instead.

Also, avoid dairy. Many experts believe that the hormone level in cow milk – from the pregnant cows producing the milk – can cause excess sebum production, leading to acne and clogged pores. To be safe, swap out your cow milk with any of the many plant-based milks on the market.

Anything else?

Okay, here comes the hard part that we have to confront no matter how tough it might be: coffee and alcohol.

You may have heard that red wine is good for you, because of antioxidants. Well…only to an extent. While it’s true that red wine contains resveratrol, an antioxidant that can help rid the body of harmful free radicals, wine is still basically fermented sugar, which can wreak havoc on your skin if consumed excessively.
The worst offender? Beer. It’s loaded with salts and sugars that add even more stress to the liver and metabolism and cause excess dehydration.
When it comes to hard liquor, dark liquors have more additives than clear ones and are more corrosive to the system.

And coffee? When caffeine is metabolized in the liver, it acts as a diuretic (which causes the need to run to the bathroom), and in turn, dehydrates the body. Dry tissues and skin lead to wrinkles and premature aging. When consumed in high doses, coffee can stress the liver just as aggressively as alcohol.

That’s it right?

Those are the main culprits of bad skin, yes! Remember, everyone is different and different metabolisms can handle foods differently. So when some of us may see a giant difference after cutting out our morning cup of coffee, others won’t. Either way, cut back (or cut it out completely). Your body will thank you!

So what can I eat?

Let’s start with the good stuff… chocolate!
First off, just any old candy bar isn’t going to help you out here. I’m talking the high-quality, really dark stuff: no semi-sweet chocolate, no milk chocolate, and no white chocolate.

The cocoa flavanols, aka the plant compounds that have all the antioxidants, help to hydrate the skin and improve circulation. This, in turn, improves the elasticity in your skin, keeping wrinkles at bay.

Another study found that regularly eating 20 grams of dark chocolate could allow the skin to withstand more than twice as much UV radiation before burning, compared to eating chocolate low in antioxidants (like milk chocolate).

You might have heard that the Mediterranean diet is good for your health, it’s also great for your skin! Olive oil keeps your skin cells happy! Studies show that women who consumed more than 2 teaspoons of olive oil, a day had 31% fewer signs of aging, compared to those who ate just 1 teaspoon of olive oil each day. Why? Because olive oil is packed with monounsaturated fatty acids and antioxidants, both of which keep your skin cells healthy!

NOTE: Make sure that when you’re buying olive oil that you get the good stuff – 100% extra virgin, cold pressed olive oil. Many brands will try to dupe you into paying for an olive and vegetable oil blend. Read your labels!

Tomatoes may protect you from sunburn! A 2008 study found that people who ate 5 tablespoons of tomato paste daily, along with a tablespoon of olive oil for 12 weeks, had 33% more protection from sunburn (compared to a control group that ate just olive oil). How does this work? According to scientists, tomatoes hold an antioxidant called lycopene, which helps improve the skin’s natural SPF. These antioxidants come out, even more, when the tomato is cooked or processed.

NOTE: tomatoes are definitely not a replacement for sunscreen! Your skin still needs that extra coat of SPF to stay protected!

A study published in the journal of nutrition found that people who drank green tea for 12 weeks had smoother, more elastic skin, and experienced less sun damage when exposed to UV light compared to the control group. So go out and buy a box or two to keep around the house to remind yourself to make a cup. If you’re opting for pre-brewed green tea, make sure there are no extra sweeteners!

Prolonged sun exposure can lead to many skin problems and contribute to the aging of the skin. One way to fight back is to eat more dark leafy greens like kale and spinach! Kale, in particular, is one of the best sources of lutein and zeaxanthin, nutrients that help block out the free radicals created by UV light.

It probably doesn’t come as a surprise to anyone, but eating a variety of different fruits and vegetables each day that are a variety of different colors gives your skin (and body) everything it needs! The darker and brighter the color, the more nutrients. So pass over the pale-looking tomatoes and iceberg lettuce. Make the majority of your meal vegetable or fruit-based AND full of color!

If you’re having trouble finding veggies that appeal to you or don’t always have the time or resources to throw together salads, run to your nearest health store, and buy some liquid chlorophyll! The word chlorophyll comes from the Greek word meaning “green leaf,” which makes sense because it’s responsible for creating the green color in plants and algae. Taking a bit of chlorophyll every day can help with everything from fighting bad breath to boosting the immune system, but I love it for the skin because it’s packed with nutrients and fights inflammation. Liquid chlorophyll works best when you’re drinking TONS of water and also maintaining a healthy diet and lifestyle. So think of it as a supplement, not a replacement!

Avocados are high in healthy fats that benefit many functions in your body, including the health of your skin! One study of over 70 women found that a high intake of total fat, especially the kind of fat found in avocados, was associated with more supple, springy skin. Avocados are also an awesome source of vitamin E, which helps protect the skin from oxidative damage. They’re also high in vitamin C, which creates collagen and keeps skin hydrated and smooth.

At the very beginning of the hour, we talked about pro-inflammatory agents, and how they’re kind of tough to avoid sometimes. Luckily, we’ve got omega-3s on our side! They’re naturally anti-inflammatory and SUPER important to incorporate into a skin- rejuvenating diet.

Foods high in omega 3’s include walnuts, chia seeds, leafy greens, flax seeds, algae, seaweed, spirulina, etc.

What else can help my skin look healthier?

We’ve covered that acne is caused by inflammation, so cutting out inflammatory foods should take care of that, along with a host of other skin problems.

If you’re looking for:

SMOOTH TEXTURE = You want more Vitamin C.
Strawberries, citrus fruits, red peppers, and broccoli are packed with Vitamin C, which supports the formation of collagen, preventing wrinkles.
A FRESH, DEWY LOOK – You want beta-carotene.
It’s a type of pigment that’s found in orange, red, and dark green veggies. Aim for three cups of foods like squash, sweet potato, spinach, kale, and chard to get your full dose.
A GLOW – You’ll want zinc.
Zinc contributes to cell production, plus natural cell sloughing, which keeps your skin bright instead of dull. Zinc can be found in hemp seeds, quinoa, sunflower seeds, lentils, oatmeal, hummus, cashews, and almonds, but you can also pick up a supplement at your local nutritional/supplement store.

But most importantly!

WATER!
This one’s obvious – water flushes out and detoxifies the system, and you can never have too much of it! Drink as much of it as you can to keep your skin clear and glowing. Six-eight cups a day is a good starting point.

Some people claim that they don’t like the taste of water. This can probably be explained by their tap water, so try getting a filtration system. Otherwise, try flavoring your water with sliced fruit. Lemon and cucumber slices are a popular (and delicious) combo!

While working on your food intake, don’t forget that our well-being does not depend only on what food we eat. Sleep is a very important part of our well-being, and let’s not forget about relaxation (mindfulness) and some exercise too. Of course, this differs for everyone. At the end of the line, we are all better off without refined sugars, refined flour, caffeine, alcohol, and other inflammatory foods. A clean diet and a clean lifestyle are the right way.

As already mentioned, there is no one way for all of us as we are all bio-individual. What works for me may not work for you. That is why building healthy lifestyle habits is a process of discovering the right pieces that suit you best. If you feel you need help and support along the way, don’t hesitate to reach out to see how we can work together – book a 20min discovery call. You can read more about the services I offer here.

Hugs!