New research solidifies claims that your diet might be the culprit for your blemishes and break outs. It’s been suggested that we need to become beautiful starting from the inside. While we take great care of the top layers of our skin (products generally penetrate the top 20%) in order to see the amazing results we crave we need to work from the inside out. We’ve compiled this Dermatologist backed diet into 8 easy steps on eating your way to clearer skin.
1) Steer clear of the ‘white food family’ – This would include white bread, cookies, cakes, and crackers.
Why? Processed foods like the ones listed above digest too quickly. This leads to insulin ( a hormone that increases levels of acne-causing androgens like testosterone)spikes and a chemical called IGF-1 to be released. Both lead to clogged pores and excess oil production.
2) Eat more fiber-rich carbs – Up you intake of brown rice, whole-grain pasta, sweet potatoes, and lentils.We’ve all heard this one before, but maybe we didn’t realize it might be causing our break-out burdens.
Why? It takes longer to breakdown these items due to the lower GI (Glycemic Index) which translates into less insulin spikes ( and thus clearer skin!)
3) Cut down on dairy – Try to avoid milk, cheese, and ice cream.
Why? Did you know that almost half of all dairy cows in the US are pregnant? You may be thinking,’Why do I care?’ the answer is simple. Due to this fun little fact it’s known that the milk we drink regularly is full of growth hormones , which experts have linked to acne-causing testosterone levels. Try Almond milk in your cereal, or if you must fix your craving for dairy opt for yogurt. The fermentation process may reduce some of the hormones that can trigger your acne.
4) Avoid processed meats- Think hotdogs.
Why? They contain inflammatory omega-6 fats (not the good omega-3s) linked to inflammation and oil production. This is where a lot of your redness and shininess can come from. Try to stick to organic and free-range meats whenever possible.
5) Eat the rainbow – Beets, carrots, spinach, blueberries and any other deeply hued produce. That’s right, you’ve been hearing it all your life…’Eat your vegetables!’
Why? Eating a wide (and colorful) variety of antioxidant rich fruits and veggies will help your skin and body heal and protect against current and future damage caused by your environment. Eat them raw as often as possible as they are made up of as much as 96% water. As we all know good hydration is the best way to great skin. Eating raw veggies is said to be even better then drinking a glass of water because it is gradually released, unlike a glass of water that goes right through your system.
6) Eat oily fish – Salmon, mackerel, and sardines.
Why? These fish are rich in omega-3 fats, which help stop inflammation, an acne and redness trigger.
7) Switch your cooking oil – Olive oil.
Why? Replace your corn and vegetable oils, heavy in omega 6 fats, and replace with the heart healthy choice of olive oil. Opt for ‘Cold Pressed’ to get the most flavor and health benefits!
8) Cut down on alcohol – Why? Ok, we’re not saying not to have a glass of wine at the end of a long week ( since its actually a stress reliever for most people it’s good for your skin in that way) we’re more talking about the binge drinking. It’s been proven that excessive drinking exacerbates adult acne, eczema, and rosacea.
You’re only 8 easy steps away from more beautiful, clearer, and younger looking skin!
For more information regarding this research and testimonial stories check out Glamour Magazine’s November 2012 issue!