Diet and Your Skin
10/11/2018 12:43 PM
We need a balanced diet rich in antioxidants and healthy fats to maintain barrier function, normalize keratinocyte proliferation and preserve our extracellular matrix. In 2016, a study was published in the Journal of American Academy of Dermatology showing that the consumption of low-fat or skim milk, but not full-fat milk, was positively associated with acne. The mechanism behind it is unclear but it is suspected that it has to do with hormones and growth factors in the milk. Our advice, if you are battling acne, dairy, especially lower fat versions can make it worse. Another culprit contributing to acne and skin aging is sugar. High glycemic index diets are linked to high levels of acne sebum (oil) and clogged pores. The term "sugar sag" has been gaining popularity in the cosmetic industry. Excess sugar consumption results in glycation of proteins, such as collagen and elastin, leaving these molecules stiff and INEFFECTIVE! Nobody wants ineffective collagen and elastin. So, do your skin a favor and ditch the dairy and sugar if you want better looking skin.
Now, let's discuss nutrients that can help your skin. Diets rich in healthy fats, vegetables, and vitamins and minerals. If you are fighting acne, zinc and Vitamin D3 are helpful. Zinc has anti-inflammatory properties and Vit D3 helps regulate the skin's ability to produce antibacterial peptides. Probiotics may be beneficial in the treatment of acne and rosacea, and provide protection against skin aging and photodamage. There is also good evidence that some supplements may be beneficial in protecting the skin against sun damage, such as flaxseed oil and polypodium leucotomos (fern extract). Polypodium leucotomos is great for the treatment of atopic dermatitis, vitiligo and psoriasis.
So, do yourself a favor and consider adding some of these supplements as part of a comprehensive skin rejuvenation plan. It's not a quick fix for your skin but after about 12 weeks, you'll love your skin and want to make these changes in your diet permanent.
Source: MedEsthetics, "Eating for Beautiful Skin" by Heather Larson