The waistline isn’t the only victim of cravings and indulgences; a poor diet can also have a profound effect on the appearance of the skin.
Bloated, energised or lethargic, the effects of how you fuel your body are obvious when it comes to your digestive comfort and, of course, your weight. Yet how many of you have considered the way your diet is reflected in your skin? Although you may readily spend money and time establishing a promising skincare regime, its easy to forget to nourish your skin from within.
But what you put in your mouth may be having as big an impact on the appearance of your skin as what you put on your outer-most organ on a day-to-day basis. From loose, sagging skin to wrinkles, dullness and other signs of premature ageing, there’s no doubt a diet devoid of nutrients can take its toll on your complexion. Radiant skin, on the other hand, is an expression of inner health, largely built on the foundations of a healthy diet. Here, we take a look at what vitamins, minerals, fibre and other nutrients you need to consume in order to look as good on the outside as you’ll be feeling on the inside.
Eat your wrinkles away
If you’re choking on your greens, or dragging your feet all the way to the fruit market, you might be interested to know that, according to an international study by Martalena Purba et al, there is a direct correlation between nutrient intake and skin wrinkling. The results of the study revealed there was less skin damage with a higher intake of vegetables, olive oil, fish and legumes. On the other hand, more severe sun damage and skin wrinkling was seen in diets containing higher concentrations of butter, margarine, milk products and sugar products.
In a similar vein, ultra violet (UV) exposure is a source of oxidative stress, which causes free radicals to reap toxic havoc on the membranes, proteins and DNA of skin cells. To protect against this fast-track path to skin ageing, it’s imperative to load your diet with antioxidants, which help fight free radicals. Maurizio Podda and Marcella Grundmann-Kollmann reported low-molecular weight antioxidants, found in fruits and vegetables, promote skin integrity and protect against the wrinkles, pigmentation and loss of elasticity associated with sun damage or ‘photo ageing’.
Dr Leslie Baumann, well-known dermatologist and author of the book The Skin Type Solution, encourages avoidance of, and protection against, extrinsic ageing factors in achieving healthy skin. ‘This entails avoiding exposure to the sun, using sunscreen when sun avoidance is impossible, avoiding cigarette smoke and pollution and eating a diet high in fruits and vegetables,’ she explains. She also suggests using oral anti-oxidant supplements or topical anti-oxidant treatments to enhance this protection.
Red is for radiance
Whilst the consumption of fruits and vegetables has obvious benefits for the skin, those who only fill their diet with plant-based ingredients are at risk of developing an iron deficiency, which can manifest itself on the skin.
Dark circles under the eyes, a pale complexion, skin irritations and cracks at the corner of the mouth are all symptoms of an iron deficiency. The highest concentrations of iron are found in meats, as molluscs, red meat and liver exhibit ‘heme’ iron from red blood cells, the type readily absorbed by the body.
For those of the vegetarian persuasion, however, ‘nonheme’ iron, derived from non-animal sources, is also beneficial to the body but not absorbed as rapidly. It can be found in dark green vegetables, beans, wholegrain and soy derived products like tofu.
Fight acne with food
The glycemic-index (GI) rating of certain foods is a concept widely toted in diet regimes and weight loss programs, yet this index can also influence the inflammation of acne and the production of sebum, or oil, in the epidermis. A GI is a measure of how quickly blood sugar levels rise after eating certain foods, with ‘high’ GI foods rapidly breaking down and flooding our system with glucose, and ‘low’ GI foods releasing sugar more steadily into the blood stream.
Elsa H. Spencer et al explain foods with a high GI are associated with increased sebum production and heightened blood testosterone levels, which can contribute to the inflammation of acne. On the other hand, foods with a low GI have been shown to increase the blood concentration of sex hormone-binding globulins (SHBG), which bind to testosterone and inhibit its function, therefore reducing acne inflammation.
To moderate the rate of glucose flooding your blood stream, and inhibit the break out of unwanted spots across your complexion, fill your diet with more whole grains, beans, seeds, fruits and vegetables and avoid white bread, most white rice, processed breakfast cereals and foods high in glucose.
To further stave off the spots, it is best to avoid dairy foods and diets high in protein. Spencer et al cite authors who have found selective hormones in milk, including insulin growth factor-1 (IGF-1), may survive milk processing to affect the pilosebacious unit (the pore, hair and surrounding sebaceous gland), causing acne. Similarly, the amino acids found in protein enhance testosterone secretion, meaning a high-protein, low carbohydrate diet can result in a hormone-induced breakout.
Fatten up
Essential fatty acids play an integral part in skin hydration, cell renewal and protecting the epidermis against harmful bacteria. These unsaturated fatty acid chains maintain the permeability barrier of the stratum corneum – or the top layer of the epidermis. This barrier protects the skin from bacteria to prevent acne and inhibits trans-epidermal water loss to maintain skin hydration.
Remarkably, Meagen McCusker and Jane Grant-Kels found Omega 3 and Omega 6 can promote wound healing, elevate the sunburn threshold and trigger cell death in malignant cells, including melanoma. With such extensive benefits, it is important to fill your diet with sources of essential fatty acids, as the body does not produce them naturally. Fish, shellfish, flaxseed, chia seeds, sunflower seeds, leafy vegetables and walnuts are all good natural sources of Omega 3 and Omega 6, while fish oil supplements will also leave your skin glowing, healthy and free from harmful bacteria.
Banish the booze
Filling your diet with fruits, vegetables and omegas will go a long way to clear, beautify and nourish your complexion. Unfortunately, this good work can easily be undone by alcohol. While it seems counter intuitive, those relaxing glasses of wine inflict stress upon the body, stimulating the secretion of cortisol. This hormone thins the skin, making it more susceptible to infection, causes fat storage around the face, creating a bloated appearance, and provokes increased water retention, adding to facial puffiness. Regular drinking will overstimulate the salivary glands, swelling the jowls even further, and collapse the skin’s collagen and elastin into wrinkles – an effect caused by excess sugar in the blood stream, a common by-product of beverage indulgence.
Ultimately, if your diet is unbalanced or rich in unhealthy foods, your skin could be paying the price and, no matter what skincare products you invest in, the wrinkles and dullness won’t improve. However, by making just a few simple changes to your dietary habits, your skin will no doubt radiate health.
