Does Diet Affect Your Skin?

In the pursuit of clear, glowing skin, does what you eat matter?

We all know there are foods that negatively affect the way you look. That morning after mirror check proceeding a late, cocktailed-filled night is proof enough. But what I want to know is what foods should be potentially avoid or reduce. And just how long does it take for one's diet to affect their skin? And if you give these foods up, when will you be able to notice a positive change in your skin?

Pimples and breakouts to fine lines and wrinkles

“Great skin is something a lot of women chase their entire lives,” said Ashley Johnson, a licensed aesthetician. “It starts with acne in the teenage years and ends with wrinkles, sometimes with no break in between the two. But your body is a system and everything is connected which means that what you eat can certainly affect what is happening with your skin.”

Pimples and acne are more common in adolescents due to hormonal changes. But adults can suffer from breakouts, too. Foods, like chocolate, pizza, or fast food, were often blamed to be the cause. And studies suggest that this is true. Over the longterm, a diet high in refined carbohydrates causes mild, chronic inflammation in your body, resulting in... you guessed it skin problems, like pimples and acne.

While there isn’t enough evidence that points to one food, like chocolate, as the causer of acne, there has, however, been several studies that have observed societies develop and as diet changes acne prevalence increases.

As we get older the natural proteins, collagen and elastin that keep our skin looking young and plump slowly die out. This is accelerated, according to various studies, if we don't eat enough foods with the right vitamins and fats. Which can make you look older than you actually are. Johnson & Johnson reports that saturated fat and sugar are most often linked to a higher likelihood of wrinkles. The vitamins, minerals and antioxidants present in foods like fruit, vegetables and healthy fats are consistently associated with fewer wrinkles and less age-related dryness.

How long does it take for and How does one's diet to affect their skin?

If you need dessert every night as a wind-down to your day, be warned, you'll see it in about six to eight hours! Sugar influences the two major causes of acne: hormones and inflammation. Basically, sugar causes your blood sugar levels to increase at a faster rate, and your pancreas responds by releasing insulin. This extreme overdose of insulin increases the production of oils in the skin, which lead to your follicles and pores clogging up with sebum. CAUSING ... ACNE.

We aren't even safe when we grown out of the acne stage of life as regular consumption of sugar breaks down collagen and elastin, leading to wrinkles and fine lines.

Fried food, including that handful of Grill'd chips you stole from your friend’s plate, will show up on your face. It’ll show up about 12 hours after you consume it, leaving your skin sallow and oily. Fast food changes the cell membrane structure, making it harder for the skin cells to eliminate their waste, causing the oily affect. Too much oil on the skin is like a breeding ground for acne causing bacteria. Furthermore, our skin will look dull from not receiving the right vitamins and fats.

Like fast food, the affects of eating Dairy can show up the following day! Dairy products can make your skin break out because they change how testosterone and estrogen are regulated in the body. Milk contains precursors to testosterone and other androgens, which influence the hormone receptors in the skin to turn on the process that causes acne. Personally, both my skin and eczema flare up after consuming dairy. So unless I'm in a really self-destructive mood, no dairy for me :(

Although drinking too much alcohol does not directly cause acne, thank god, it’s certainly feasible that it may trigger acne. Certain steroid hormones, such as glucocorticoids and adrenal androgens, are released during stress. Sadly, drinking a bit more than one should is another form of stress on the body. These hormones stimulate the oil glands in the skin, beginning a process that leads to acne. The skin can also become red, parched, and blotchy after even a few cocktails. This can happen almost immediately if you’re prone to redness, or by the next morning.

Bottom line...moderation!

If you are sensitive to gluten, it can make your face puffy in a matter of hours. When you are intolerant to gluten, you are not able to properly digest the large molecules, which then enter the bloodstream where your body sees them as invaders. This activates an immune response that may lead to inflammation and therefore, increases the likelihood of acne. It is not that gluten caused acne, but it may be a trigger for your body to be more acne prone.

So what can we eat?

By now you're probably thinking OK what can I bloody eat then!? In no way am I telling you to cut out all those food groups. Education on their affect on your body and skin, however, may help you on your skin journey.

The rule of thumb is generally, what’s good for you is good for your skin. A whole foods diet that is rich in nutrients that are good for your skin no matter what your age.

Fish

Fish is an excellent source of protein, which your body uses to build collagen and elastin. Fish also contains omega-3 fatty acids, which promote skin health by working to reduce inflammation. All fish contain omega-3s, but extra points for eating salmon and trout.

·“Good” carbohydrate sources.

Veggies, fruits, beans and whole grains. When you choose these healthy carbohydrates, you’ll be consuming foods with a lower glycemic index, which will reduce the overall carbohydrate load in your diet. Cutting carbs fully is not the way to go. Many vitamins and fiber is gained from eating the right carbs and it fuels our bodies!

·Colourful fruits and vegetables.

Deeply coloured fruits and vegetables means high levels of carotenoids. Which can be converted to vitamin A! VA helps the skin cells reproduce for fresher younger skin.

Vitamin C, which your body needs in order to manufacture collagen (the plumping stuff), is also gained from fruits and veges.

Antioxidants, which help protect our skin from the harsh environment, are abundant in colourful fruits and vegetables. Also, there is a clear connection between the levels of antioxidants found in the skin and the texture of the skin itself. People who have low levels of antioxidants in the skin tend to have a rougher skin texture.

Nuts and seeds.

Tree nuts like almonds and walnuts, and seeds like flax and chia, provide healthy omega-3 fats. Omega-3 help regulate the skin's oil production, hydration, and subdue breakouts and signs of ageing. Also help dry skin and sooth irritation and dermatitis. Certain nuts (Brazil nuts in particular) are excellent sources of selenium, a mineral that also acts as an antioxidant. Selenium improves skin's elasticity and relieves inflammation, like pimples and acne.

Water

I know pretty obvious but some of us need to be reminded *Myself. In order for nutrients to move in and waste to move out, your skin cells rely on water. Water is great, and so is green tea since it provides not only fluid but antioxidants. Be sure to stay well hydrated when the weather is hot. When you sweat, your body relies on fluids to help remove waste products from your skin.

Moral of the story

What you eat IS important for your health; and your health is reflected on your skin. It’s also one of the first places that tell tale signs of sun damage, poor nutrition, inadequate sleep, and other less-than-healthy lifestyle habits.

So Balance is the key here I believe. Having take out once a week instead of most nights or not eating that whole chocolate bar are steps to healthy skin and body.

See you next week x

Bridie