What you eat affects and manifests itself on your skin
Your skin's nutrition starts from within and this organ, which is the largest in your body, works by eliminating old cells and replacing them with new ones, so it needs to constantly provide it with the right nutrients to keep it radiant and healthy.
Throughout our lives, our skin may reflect not only our approximate age, but also what is happening in our body. For this reason, both dermatologists and nutritionists recommend that our daily diet be composed of foods rich in antioxidants, healthy fats, good quality protein and certain micronutrients specific to the skin.
Today we will learn about some signs on the skin that indicate that something is not right in the body, key foods for the skin and three important habits to incorporate into your routine and achieve smooth and healthy skin at any age.
Your skin is telling you how your body is doing
Acne is caused by inflammation of the sebaceous gland, but to cut a long story short, it means that the liver is having trouble removing excess estrogen, and it can happen to both men and women. In fact, several skin conditions are manifestations of fatty liver, cirrhosis, or liver inflammation, for example.
Insulin resistance can be a cause of fatty liver. The ovaries would be pumping high amounts of androgens whose main symptoms are facial hair, acne, alopecia. I recommend my article and video on insulin so that by changing your eating habits you can solve this problem.
Other possible causes could be prolonged use of antibiotics, hypertension medications, alcohol and antacids, but also that testosterone is being converted into a much more aggressive form called DHT (5 α -Dihydrotestosterone). This may be due to a deficiency in vitamin A and Acutan, Roaccutane or similar drugs were used to compensate for imbalances between testosterone and estrogen.
In that case, it is much better to get vitamin A from natural sources and there would be no side effects. Several vegetables contain vitamin A in the form of beta-carotene or as pro-vitamin A (broccoli, cauliflower, seaweed, arugula) but it is difficult to absorb, so it is best to obtain it in its active form through cod liver oil (for people who consume foods of animal origin), organic eggs and butter. I know, your dermatologist probably told you to cut out fat, but that's not how it works.
Besides vitamin D3 or better, being good for your bones and your mood, the sun is very important for your skin. The strategy is that, if you have extra-sensitive skin, expose your skin without anything to the sun for as many minutes as you can stand it. When you feel that your skin begins to heat up, it is time to put on a protector or cover yourself up. Little by little, your skin will adapt to tolerate a little more, although it is not about making your skin flaky, just about allowing you to absorb your vitamin D naturally.
Other important vitamins against acne are B-5, but it is best to consume it within the B complex itself and if it is in natural form, that is, in your foods, even better. In addition, the mineral zinc (at least 30-40 mg) and nettle root extract have been proven to help restore hormonal balance.
Img.: Wikipedia
Psoriasis is an autoimmune disease that is primarily found in the colon. It is identified because areas of the body, such as elbows and knees, suffer from accelerated cell growth on their external parts. These areas may become red and itchy, and sometimes even crack and bleed. These flares are often triggered by antibiotics, stress, infection, obesity, burns, excess omega-6 fatty acids, statins (cholesterol-lowering drugs) and may be exacerbated during winter when there is little light. It is possible that some foods may trigger a psoriasis reaction, so pay attention to what you eat and consult your doctor before eliminating foods from your diet.
According to Dr. Eric Berg, it is important, both for this condition and for any autoimmune disease, to consume fairly high doses of vitamin D3. It is also recommended to increase the consumption of Omega-3 fatty acids that can be obtained from fish oil. If you consume animal protein, or algae oils containing EPA and DHA. Finally, bile salts, since they stimulate vitamin D receptors and regulate the production of inflammatory cytokines when psoriasis flares up (3-5 capsules a day). Fasting and avoiding gluten are also highly recommended.
Img. by Dr. James Heilman for Wikipedia
Eczema is a disorder that originates in the colon, perhaps as a consequence of Leaky Bowel Syndrome and manifests itself as red, scaly, peeling and itchy skin. It is often a reaction or sensitivity to salicylate which is present in many foods, for example, coffee, wine, beer, nuts such as peanuts, almonds, pignolias. Vegetables such as broccoli, spinach, chili, zucchini and sweet potatoes. Spices such as cinnamon, black pepper and cayenne; curry, oregano, basil, thyme, sage, ginger, turmeric and nutmeg. So, if you have this condition or know someone who does, you can try eliminating these foods for a week or two and see how your skin reacts. Ideally, you should have your doctor follow up with you. In addition, it is worth taking vitamin D3 in high concentrations together with the mineral zinc (30 mg per day) and Omega-3 fatty acids (1-2 gr. per day).
Img.: healthyatra
AGEs (Advanced Glycation End Products) occur when high concentrations of sugar combine with protein and/or fat; cooking at very high temperatures; and smoking. This combination becomes sticky and clogs small blood vessels in the kidneys, eyes, heart and brain. In the skin, it manifests itself basically through premature aging because the cross-linked collagen becomes of poor quality and an attack on the cell membrane occurs, causing toxic complexes known as AGEs.
A low-sugar diet is the first thing that both doctors and dermatologists recommend . Some supplements that can help balance the damage are vitamin C, benfotiamine (fat-soluble vitamin B1); vitamin B-6; vitamin E-tocotrienol (800 IU per day); carnosine, which prevents glucose from being fixed in elastin and collagen fibers, thus helping to eliminate it; alpha-lipoic acid, phytonutrients and the mineral zinc, especially, because it displaces pro-oxidant metals and stimulates the formation of protective proteins against free radicals and UV radiation.
Key foods for your skin
- Eat plenty of vegetables (at least 5 servings a day or 250 gr.) and certain fruits such as berries (maximum half a cup a day) as they contain antioxidants that protect the skin from cell damage caused by free radicals. Beta-carotene is found in raw carrots, lutein in spinach, and kale.
- Every cell needs protein to maintain its life. Protein is also the main material used to replace worn-out or dead cells . Muscles, hair, nails, skin and eyes are made of protein. A low protein diet, over the course of months, can cause a loss of skin tone, thinning hair and wrinkles beyond what would be reasonable for chronological age. There is complete protein in eggs and aged cheeses. For people who do not consume animal protein, tofu, tempeh, edamame, spirulina, chlorella, moringa, hemp seeds and nutritional yeast.
- Vitamin C, which is not only an antioxidant but also helps maintain a strong immune system, promotes clear skin, and works with zinc to produce collagen and maintain skin firmness. The best sources are blueberries, guavas, broccoli, kiwi, strawberries, among others.
- Selenium is an antioxidant and together with vitamins C and E helps maintain a strong immune system. Selenium is crucial for the proper functioning of the thyroid gland and several studies show that it offers protection against skin cancer, damage from excessive exposure to the sun and skin blemishes. Brazil nuts (4-5 per day) provide the recommended daily amount. Other sources of selenium include eggs, tomatoes and broccoli.
- Vitamin E works as an antioxidant by breaking oxidative chains due to its ability to quickly expel radicals before they can react with other lipids, putting an end to the propagation of oxidative processes in the membranes. In addition, vitamin E helps to reinforce the skin's barrier function. Some food sources of vitamin E are sunflower seeds, almonds, avocado and red pepper. If you opt for a supplement that is a tocotrienol complex (not synthetic) at a concentration of 800 IUs.
- Healthy fats such as those found in avocado, eggs, and macadamia nuts moisturize the skin from the inside out, improving its elasticity and protecting it from oxidative damage.
Omega-3 fatty acids, on the other hand, cannot be produced by the body so they must be obtained through food. You will find Omega-3 in fish oil, algae oil and to a lesser extent in chia seeds, flaxseed and walnuts. Omega-3 fats promote the body's production of anti-inflammatory compounds, which can help with inflammatory skin conditions such as eczema and psoriasis.
- Phytoestrogens are natural chemicals found in plant-based foods. They have a similar structure to the female sex hormone, estrogen, and have been found to help maintain the balance of our natural hormones. Some foods contain phytoestrogens, such as garlic, red fruits, sesame seeds, cauliflower, broccoli and Brussels sprouts, as well as tempeh, which is fermented tofu. However, Pueraria Mirifica or Kwau krua, from Thailand, has been found to reduce menopausal symptoms and prevent osteoporosis effectively and without side effects.
- Make sure you get enough zinc. Zinc is involved in the normal functioning of the sebaceous (oil-producing) glands and helps repair skin damage and keep it soft and supple. Foods rich in zinc are mainly oysters for people who eat animal protein. Nuts, seeds, eggs and dairy products also contain it. In supplement form, the concentration corresponds to 30 mg per day.
Image by klinioblog
- Prefer foods with low glycemic index . The glycemic index (GI) is a system that classifies carbohydrate-based foods based on how slowly or quickly they are broken down into glucose in the body. The sugar in foods that takes the longest to enter the bloodstream is fiber, so choose green leafy vegetables, legumes, and seeds with plenty of fiber such as chia, flaxseed, and psyllium. Avoid refined sugar as much as possible, which destroys collagen and damages the skin.
- Hydrate yourself. 10 glasses (2 liters) of water minimum, a little more if you do physical activities. Even mild dehydration will make your skin look dry, tired and dull. Caffeine-free herbal teas also help keep your body and skin hydrated, especially in cold weather. Try to avoid tobacco and excessive alcohol consumption, as both accelerate skin aging.
Three important habits to keep in mind
Fast
Fasting is not only a therapy for weight loss, but also for improving the functioning of your body, including your skin, by promoting the mechanism of autophagy (the body's way of eliminating damaged cells to generate new, healthier cells). Aside from the foods mentioned above to improve and maintain healthy-looking skin, fasting improves gut health so that systemic inflammation of the skin is reduced. The decrease in the inflammatory state in the gut makes the skin look youthful, healthy and clear.
Avoid prolonged “crash diets” or yo-yo diets
Neither fasting, nor the ketogenic diet, nor any other dietary program that eliminates food groups long-term is healthy. This will eventually be reflected in sagging skin, with deficiencies in vitamins and minerals. That is why strategies such as fasting, intermittent fasting and other practices are alternated with normal periods of eating. What is important is to get used to a healthy eating routine that contains the nutrients mentioned above.
The right sleep
Something similar happens with sleep as with fasting: it is the body's opportunity to repair itself. The most important benefits for your skin from getting a restful night's sleep are fewer wrinkles and/or more pronounced expression lines. Liver-up skin because the body increases blood flow to the skin while you sleep; elimination of dark circles and puffiness under the eyes; healthy, voluminous hair because hair follicles get nutrients, vitamins and minerals from the blood flow to the head during sleep. Since blood flow is more constant during sleep, this helps your skin benefit from the restorative ingredients contained in your beauty products.
WHAT'S GOOD FOR YOU IS GOOD FOR YOUR SKIN. If you had to eliminate one food to improve your skin, I would vote for refined sugar. Sugar accelerates the aging process at an organic level, resulting in less elastic skin, premature wrinkles and sagging.