Younger looking skin, for longer, is something most of us would like. Clinical Nutritionist Bec Miller says we can all achieve it if we are mindful not just of what we eat, but also how we eat.
“Skin health and appearance can be directly linked to our diets,” she reveals. “There are many factors that play into ageing skin. These include our body’s natural ageing process, overexposure to elements and importantly, poor food habits and diets.”
Younger looking skin – how yo-yo dieting can sabotage it
Maintaining a healthy weight is one a key part to maintaining younger looking skin. Yo-yo dieting or severely restricting kilojoules before binging can impact skin health, says Bec.
“The restricted period of eating can easily cause nutrient deficiencies. This could contribute to a decline in skin health, strength and vitality. For example, you could be lacking in omega 3 fatty acids, which improve balanced hydration, regulate oil production, subdue breakouts and minimise signs of ageing. The bingeing period (if it includes processed foods, sugar and dairy) may increase inflammation and aggravate many skin issues, including acne.”
The solution? Eat a healthy, well-balanced diet of whole foods, fruits and veggies, plus protein. Don’t restrict kilojoule intake for longer than a eight hours at a time (for instance, while sleeping). Try to maintain a healthy weight your whole life, one that sits within your ideal Body Mass Index (BMI).
How can obesity affect our skin?
Skin sagging is just one of the myriad side-effects of obesity.
“Obesity affects sebaceous and sweat glands and causes lymphatic and circulatory changes,” explains Bec. “Common skin manifestations related to obesity include cellulite, acanthosis nigricans, keratosis pilaris, acrochordons and stretch marks. When you are in a healthier weight range, it will minimise the risk of the above.”
Bec suggests that exercise and sweating are great ways to improve skin health.
“Sweating is one of the ways that the body rids the body of toxins, which can have many skin benefits. Eating a balanced, nutritious diet that is rich in protein, omega 3 fatty acids and antioxidants is essential. It will do wonders for the skin’s strength, contributing to younger looking skin, while also helping you manage a healthy weight.”
Treating skin concerns through your diet
This comes back to gut health, says Bec.
“Your gut has a huge connection with your skin. To treat any skin issues, it’s important to look at what’s happening in your gut, optimise its health and fix any issues. Certain food groups may be causing inflammation inside your gut and therefore be reflected in your skin. The most common are gluten, dairy and sugar. Eliminating these can help.
“If you have ongoing gut issues that can’t be fixed through diet, it’s important to work with a professional, which might involve testing. For optimal gut health, eat minimal sugar, consume lots of vegetables and fruits and enjoy foods rich in pre and probiotics. Also, monitor your alcohol consumption.
“Foods naturally high in vitamin C can promote skin health and provide benefits such as skin brightening and anti ageing. These food groups include fruits and vegetables like blueberries, oranges and red capsicums.”
Eating for younger looking skin
“Our bodies produce less collagen every year, which contributes to signs of ageing, like wrinkles and inconsistent textures,” says Bec. “We start to lose collagen in our mid-20s, and after the age of 40 we lose approximately one percent each year.”
Bec stresses we reach for foods that support the body’s natural collagen production function.
“These include bone broth, chicken with the skin on, sardines, organ meats, hydrolysed collagen in drinks or powders, berries, broccoli and aloe vera juice.”
