Foods for Healthy Skin
As both an organic beauty artist as well as a Nutritional Therapy Practitioner I am often asked about ways to improve the quality and appearance of the skin. And while there are many topical products and remedies that can be of some aid the reality is that skin challenges are only surface level manifestations with deeper root causes. Today I will discuss 3 of the top root causes that should be investigated to improve the quality of your skin. I hope these tips help you uncover a healthier more radiant complexion!
Gut Health
Gut health is a very popular topic these days and for good reason! The microbiome (bacterial colonies that reside in your digestive tract) you poses plays a major role in immune health, systemic inflammation, and nutrient absorption. A leaky gut, more technically referred to as “gut hyperpermeability”, is a major contributor to immune dysfunction. This condition alone sets the stage for inflammation, skin disturbances and autoimmune type conditions, many of which affect the skin. Conditions of the skin including rashes, rosacea, eczema, and psoriasis are inflammatory and autoimmune in nature. So, while these conditions all manifest on the skin, they should point us back to the health of our digestive tract. Actually, a condition called “leaky skin”, which refers to a dysfunctional skin barrier, is correlated to gut hyperpermeability.
Foods to help balance your gut
Probiotic rich foods
We have discussed the importance of a healthy microbiome for skin health (and total body wellness). One of the easiest ways to start improving your microbiome is to include probiotic rich fermented foods in your diet. This is how our ancestors did it! Consider sparkling drinks such as kombucha and beet kvass (great for cleansing the liver) as well as more classic condiments such as pickles, sauerkraut, or relish. With one caveat, these foods must be truly fermented. Luckily many supermarkets these days are carrying real fermented products. Just make sure to double check the label. And if you are feeling extra ambitious you can try fermenting your own vegetables or making a batch of homemade kombucha.
Supplements to consider
Probiotics: A broad-spectrum probiotic may add additional benefit especially if you have underlying digestive complaints such as I.B.S., GERD or food sensitivities.
HCL and digestive enzymes: Our stomach requires an extremely acidic environment to properly digest proteins into their amino acid forms. Many people are low in hydrochloric acid which facilitates the process. Additionally pancreatic enzymes are often helpful for those struggling with maldigestion.
Herbs to consider for digestive microbiome health
Chamomile, Garlic, Ginger, Turmeric, Psyllium, Aloe
2. Nutrition
The foods we eat impact our skin directly as what we eat becomes the very building blocks for every cell in the body. Healthy fats are needed to build the phospholipid membranes of our cells. Yes, the fats you eat literally become the cellular walls throughout your body so it’s best to choose wisely. Quality complete proteins are critical for providing all the amino acids necessary for healthy beautiful skin. Having adequate levels of amino acids helps to prevent collagen breakdown of the skin. It's this collagen breakdown that causes premature aging and wrinkling of the skin. A variety of vitamins, minerals and phytonutrients are needed to balance our skin keeping it hydrated and well nourished. Here are just a few to consider
Vitamin A
Vitamin A is a powerful antioxidant (agent that prevents free radical damage). Vitamin A helps to restore moisture, heal wounds, and fight wrinkles. Beta carotene is the precursor to vitamin A that is found abundantly in many plant foods, but conversions rates vary greatly due to factors such as age, sex, digestion and bio-individuality. Try to consume both plant and animal forms of vitamin A to ensure your needs are truly met.
Omega 3 Fatty Acids
Omega 3 fatty acids are one of only 2 truly “essential” fatty acids. Omega 3 fatty acids are the precursor to inflammation fighting prostaglandins. Excessive inflammation leads to many unwanted skin symptoms including redness, dryness, premature wrinkling as well as immune regulated skin conditions such as eczema and psoriasis.
Vitamin C
Vitamin C is a powerful antioxidant that helps fight oxidative damage. Vitamin c also stimulates the production of collagen in the skin. This, in turn keeps the skin firm and prevents the formation of wrinkles. Vitamin C is a staple ingredient in many skin serums. But it is just as important to consume ample vitamin C in your diet to ensure adequate tissue levels of this important nutrient.
Foods to ensure a skin nutrient dense diet
For vitamin A: salmon, pastured eggs, organ meats, sweet potatoes, carrots
For Omega 3 Fats: salmon, tuna, pastured eggs, organ meats, walnuts, flax seeds, cod liver oil, fish oil
For vitamin C: citrus fruits, red peppers, sauerkraut, berries
For amino acids: turkey, chicken, red meat, eggs, beans, nuts, seeds, raw organic dairy
For fats: olive oil, avocado oil, grass-fed butter, coconut oil, pastured lard, nuts, avocados, cold water fish, raw organic dairy
Supplements to consider
Whole foods multi vitamin and mineral, high quality fish oil, cod liver oil, collagen
Herbs to consider for nutrient density
Basil, cilantro, thyme, oregano, ginger, turmeric
3. Hormones
Hormones control many aspects of our health and development. They also play a vital role in skin health. Here are two key roles:
Insulin Sensitivity
When our metabolic system is working well, we have finely tuned insulin sensitivity. Unfortunately, due to our modern processed diet, many of us are struggling with insulin insensitivity. This means our cells are unresponsive to insulin leaving elevated levels circulating in the bloodstream. One of the side effects of chronically elevated insulin is the upregulation of androgenic hormone synthesis. This excess of androgenic hormone stimulates the sebaceous glands to overproduce sebum which in turn causes excessively oily skin, acne, inflammation as well as a disruption of the skin microbiome.
Chronic Stress
We often overlook our stress levels in relation to how it affects our overall health. And this is true for our skin health as well! When we don’t get our stress levels under control we exist in a “fight or flight” sympathetic nervous system state. This leads to chronically elevated cortisol levels. High cortisol leads to skin that cannot properly retain hydration and the cascading affects of dry skin, and premature aging. Additionally high stress hormones can upregulate the immune system leading to more autoimmune related skin flares including eczema, rosacea, and psoriasis. One cause of elevated stress hormones that is often overlooked is a diet that is high in sugar and processed grains leading to blood sugar dysregulation. When blood sugar dips too low, which often happens after the consumption of high glycemic processed foods, the adrenal glands release stress hormones to raise blood sugar. This leads to the roller coaster of highs and lows that wreaks havoc on your hormones and skin.
Food considerations for hormonal balance
*Eat adequate protein with your meals to stabilize blood sugar
*Consume healthy fats with your meals to stabilize blood sugar
*Choose low glycemic carbohydrates to produce stable energy
*Consume fiber rich foods
Supplements for insulin regulation
Vitamins: B2, B6, B12
Minerals: Magnesium, iodine, chromium, zinc
Herbs for insulin sensitivity
Berberine, cinnamon, ashwagandha
Supplements for healthy stress response
Vitamins A, C, E, B1, B2, B6, B12
Minerals magnesium, zinc
Herbs for healthy stress response
Ashwagandha, holy basil, St. John’s wart, Rhodiola rosea