You Are What You Eat: How Your Diet Affects Your Skin

Myth-busting

       There are so many myths and rumors surrounding how food is related to your skin. Because many people with acne-prone skin also have shiny, oily skin--many people made the seemingly reasonable assumption that rich or greasy foods rendered the skin excessively oily and thus more prone to acne. Using this assumption as a foundation, it seemed logical that the more rich and delicious the food--the more likely it would be to cause a breakout. This led to chocolate becoming a prime suspect as well. 
        These people were ignorant of the coincidental fact that many people crave mood-elevating chocolate when they are under large amounts of stress (which weakens the immune system, and can also cause hormones to produce more oil) or that women may crave it before or during their menstrual period (yet another hormonal imbalance is caused). Through empirical evidence, it is much more likely that the stress or the period are the direct cause of these breakouts-- not the chocolate.

         That said, I'm not saying it's good for your skin (or your body) to load up on all the fried foods, potato chips, and Hershey bars you can get your hands on--I do believe that most things are just fine in moderation--but you can eat your way to glowing skin.

Things to avoid: 

• Smoking and tobacco use have been linked to premature aging. Nicotine contracts and weakens blood vessels and small capillaries which supply blood to the skin and the rest of the body, causing decreased circulation. This deprives the skin vital oxygen, leaving the skin looking yellow-ish or gray and usually quite dull. 
• Consumption of large quantities of alcohol overdilates the blood vessels and capillaries. Over time, this causes tiny capillary walls to burst. This can cause a permanant flushed appearance, tiny red veins to appear on the sides of the nose, and red splotches in the whites of the eyes. Alcohol also dehydrates the skin (and the rest of the body) leaving skin looking dull and dry.
• Smoking and drinking at the same time can be even worse than one on it's own: one causes blood vessels to contract, and the other causes them to dilate, causing them to constantly go from one extreme to the other, and leaving the skin deprived of both oxygen, and water.
• Caffeine dehydrates the skin and body. Plus most people end up becoming dependent on it--consuming large quantities of coffee or energy drinks which can end up becoming a source of empty calories which show up on your waistline.
• Avoid eating too many foods high in sugar or cooked at exteremely high temperatures. This results in a process called Glycation which essentially causes the skin to lose its elasticity, sag, wrinkle, and lead to hyperpigmentation. It can also be extremely damaging to the heart, kidneys, and muscles.
• Those suffering from Rosacea should typically avoid spicy foods and alcohol, as these can offen trigger a flare-up of the condition
• Don't deprive yourself of fats. It serves very important purposes within the body. Women with extremely low body fat percentages develop hormonal imbalances that cause hyperpigmentation and forms of acne. Fats are essential for the absorption of fat-soluble vitamins, and is also used to create the oil that sits on top of the skin as a means of protection and lubrication, especially around the joints.

Foods to Reach for:

Red Pepper, Strawberries, Oranges, Brussels Sprouts, Broccoli, Collard greens, Grapefruit, Canteloupe, Cabbage, and Tomatoes 
These foods are all high in Vitamin C- a valuable antioxidant--it supports the healing process of the body, and promotes collagen production in the dermal layer of the skin--helping to keep the skin healthy and firm.


Sweet Potatoes, Spinach, Carrots, Butternut Squash, Eggs, Cod Liver Oil, Beef or Lamb Liver
All high in vitamin A--another incredible antioxidant--this vitamin is used in high concentrations in the prescription medication Accutane to treat acne. It helps regulate oil production, and also improves the skin's elasticity and thickness.

Catfish, Herring, Salmon, Oysters, Halibut, Trout, Fortified Milk, Egg Yolks
These foods are high in vitamin D--known as the sunshine vitamin, because the skin can naturally make it on it's own when exposed to sunlight. It helps promote healthy and rapid healing of the skin--it also is important in warding off Osteoporosis--weakening of the bones--which in it's advanced stages can cause drastic changes in the bone structure of your face, and spine. If you have fish allergies or prefer to get vitamin D the old fashioned way, and you have an iPhone try downloading the "Vitamin D Sun Timer" which supposedly "calculates the right amount of sun exposure using real time UV index and user provided skin type" so you can get the ideal amount of exposure to synthesize vitamin D on your own, without getting burned. 

Almonds, Cashews, Lean Meat, Oats, Oysters, Pecans, Poultry, Pumpkin Seeds, Whole Grains, and Milk
These are all high in Zinc--which helps control the production of oil in the skin and controls the hormones responsible for causing acne outbreaks.  It is also reduces inflammation associated with acne and expedites the wound-healing process, diminishing risk of scarring. It also has been said to provide relief from the skin disorders eczema and psoriasis. 

Standout Foods:

• Mangoes-contains vitamins B2, B3, and B6 which delays skin aging and gives skin an almost instant healthy glow, increased tone, and hydrated cells. Also provides anti-inflammatory benefits, retains moisture, alleviating dryness, and irritation. It also contains Vitamin C, vitamin E, and Vitamin A.
• Spinach- high in Vitamins A, D, B2 (Riboflavin--which helps repair mucous membranes and body tissues like the skin), B3 (Niacin--helps produce energy from protein, fat, and carbohydrates and promotes clear, even skin), B5 (Pantothenic Acid--detoxifies the body and skin), Folate (promotes healthy DNA replication, which is essential for healthy skin cells), C, E, and K
• Eggs- high in vitamins A, D, and E, as well as Riboflavin, Zinc, and Folic Acid.
• Red Wine- Red wine contains Resveratrol, an antioxidant found in grape skins. Resveratrol is said to help reduce risks of skin cancer, as well as premature signs of aging in the skin like fine lines. Despite the negative affects alcohol can have on the skin, it may be worth indulging for Resveratrol's benefits--just limit yourself to 1 or 2 glasses of vino, making sure to drink a full glass of water in between.
• Shiitake Mushrooms- These particular mushrooms are high in Kojic acid- a fungal metabolic product-that has the ability to block the synthesis of melanin-reducing hyperpigmentation. Consuming 1 Cup daily can help even out skin color.
• Fish Oil- it helps properly lubricate the skin, aids in tissue repair, is known for it's anti-inflammatory benefits--which could be particularly helpful when recovering from a sunburn or acne and rosacea flare-ups.

Some Unfortunate Culprits: 

These foods are not always to blame for problems with skin, but unfortunately some people are more sensitive to their effects than others. If you have tried changing your skin care routine to improve acne, but have been unsuccessful you may want to try limiting or discontinuing your consumption of 

• Wheat- small bumps resembling acne can be a symptom of wheat intolerances.

• Dairy Products- because you are consuming products derived from another animal's milk, you end up ingesting that animal's hormones--which can often cause an imbalance of your own, leading to unusual increases in oil production.

Keeping you beautiful (and fresh) one post at a time!

Kate Block