Proper nutrition for healthy skin

Recently, more and more reports have begun to appear about a possible connection between the appearance of pimples and the foods that a person eats.

What is not good for our skin?

  1. Abundance of fried, salty, greasy, smoked food. The listed food prevents the normal removal of metabolic products from the intestines, and the liver, being the main organ responsible for the processing of toxins, may not be able to cope. Then the skin has to take on some of the functions of cleansing the body. As a result, the pores become clogged, the sebaceous glands produce more fat, which clogs the ducts even more and becomes a breeding ground for pathogenic bacteria, which causes inflammation. In addition, the absorption of vitamins in the intestines is disrupted, which is why the skin also suffers.
  2. The use of foods with a high glycemic index, which primarily includes sweet and flour foods, as well as fast food. A sharp change in the level of insulin and glucose in the blood is bad for health – there is a hormonal imbalance. If this imbalance occurs during adolescence, the risk of acne increases significantly, even if heredity does not favor it.
  3. Alcohol. First, alcohol contributes to overdrying of the skin, which makes sebum thicker. Secondly, the skin becomes more oily, which means that more comedones also appear.
  4. Excessive consumption of coffee. Coffee helps to remove fluid from the body and increase the level of the stress hormone in the blood – cortisol. Cortisol causes special reactions from the nervous and cardiovascular systems, which negatively affect the condition of the skin.
  5. Dairy. Recently, more and more information has been published that acne can appear due to the consumption of dairy products (milk and ice cream). Some authors recommend limiting the consumption of milk (no more than 2 glasses a day), especially low-fat, to reduce the risk of developing acne.

What food is good for the skin?

  1. “Healthy” fats. The main source of useful fatty acids is sea fish. These fatty acids help the skin stay toned and retain moisture, and are also a source of vitamins A, E, D. Essential fatty acids, as well as vitamins and trace elements necessary for the skin, are present in nuts, flax seeds, and natural unprocessed vegetable oils.
  2. Foods with a low glycemic index. Unsweetened fruits and vegetables, whole grains, nuts. These products contain trace elements and vitamins, slow carbohydrates, natural sugars, which are not able to greatly affect insulin levels. Fiber, in turn, contributes to the normalization of digestion, helps to remove toxins from the body.
  3. Pure drinking water. For normal functioning of the body, it is necessary to maintain mineral and water balance. The daily norm of water is 40 grams per 1 kilogram of weight. However, this indicator is influenced by the type of human activity and air temperature. It is undesirable to mix water and food, separately they are absorbed better.
  4. Dishes prepared using gentle processing methods. Cooking in a slow cooker, steaming, stewing, baking – all this allows you to save nutrients in the composition of the products and use less fat in the cooking process.

If Diet Changes Don’t Help

Proper diet is just one way to improve skin condition. If with its help it is not possible to completely get rid of acne, you should consult a dermatologist. Only a doctor can determine the causes of rashes and prescribe competent treatment – both local and systemic.

event_note August 27, 2022

account_box Dr. Peter B Milburn

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