NUTRITION MATTERS: Skin savers and skin killers | |
| | Published: 2009/11/04 02:19:46 PM (Business Day) |
FEW of us actually look at our diet and lifestyle before resorting to expensive skin treatments, like Botox, chemical peels and even plastic surgery. A healthy diet should really form the basis of your skin care regime, because when it comes to visible ageing, the real damage starts within and works its way out to the surface.
There are three major reasons why our skins age, and all three have dietary implications:
These villains are produced in our body from stress, excessive sun, smoking, pollution and bad diet. Free radicals attack our collagen and elastin, which give skin its structure and keep it firm and plump. A diet rich in plant foods helps supply necessary antioxidants, which are the body’s artillery against free radicals.
Ageing and bad diet lead the way for inflammation to form. It has now been proven that low levels of inflammation in the body can accelerate the ageing process and therefore damage the skin. On the diet side, its bad fats, fried foods, sugars and simple carbohydrates that trigger these inflammatory responses. Omega 6 and omega 3 fatty acids (or the essential fatty acids from fish and seed oils) on the other hand, tend to inhibit this inflammatory response.
Glycation, or glycosylation, is a fancy word for the damage caused by excess sugar. A diet high in sugar and refined carbohydrates results in higher blood glucose levels. Glucose, in turn, can directly damage collagen and elastin, rendering them stiffer and less resilient.
Each or a combination of these factors underpins all major theories into why we age, and thankfully they are things we can actually control. The obvious things like genetics, stress and sun aside, what we eat can increase our susceptibility to these forces, or protect against them.
There are some general dietary guidelines for healthy skin.
- Eat fatty fish at least three times per week.
- Lean red meats, skinless chicken breasts or eggs are acceptable sources of protein.
- Eat yellow/orange and green vegetables daily.
- Use nuts and seeds and seed oils daily.
- Drink eight to 10 glasses of spring or distilled water throughout the day. Caffeine- free herbal teas are also a good choice.
p Include fruits with a low-GI (glycemic index) rating daily. The glycemic index is a measure of the speed with which a carbohydrate food releases its glucose content into your bloodstream.
- Avoid salt, sugar, refined carbohydrates and fried foods
Here are the specifics of the many skin-saver foods:
Oily fish, like salmon, contain omega-3 fatty acids that help keep skin moist and prevent inflammation. Salmon contains high amounts of a powerful antioxidant known as DMAE (dimethylaminoethanol) known for its effects in keeping skin firm. Fish is also a good source of protein, which helps repair and reconstruct skin cells. Lean protein sources like skinless chicken, eggs and whey protein powders are acceptable. Look out for omega-3 fatty acid enriched eggs on the shelves.
Flaxseed oil is a great source of anti-inflammatory essential fatty acids and is the richest vegetable source of omega-3 fatty acids. Other raw oils, like those found in olive oil, avocados and avocado oil, nuts and seeds are rich in Vitamin E, a natural skin antioxidant. Having enough fat in the diet also ensures that the skin is lubricated and smooth.
Strawberries, raspberries, cherries and in particular, blueberries are excellent sources of antioxidants, and are particularly useful for preventing skin ageing due to pollution and free radical damage.
Fruit is a preferred source of carbohydrate for healthy skin. Apples, pears, peaches, citrus fruits and kiwi fruit are all low GI, which means they release sugar slowly into the blood. Berries also fall into the low- GI category.
Low-GI carbohydrates include rolled oats, low-GI mueslis and cereals that are labelled as such, low-GI breads, sourdough rye breads, quinoa, brown, basmati and wild rice, sweet potatoes, corn on the cob, legumes and wholewheat pasta.
These are great sources of beta- carotene, an antioxidant that helps reverse damage to the skin caused by excessive exposure to sunlight. Good sources include paw-paw, mangoes, carrots, butternut, sweet potato and pumpkin.
Green veggies like broccoli and spinach are a rich source of antioxidants and other anti-ageing phytochemicals.
Eight to 10 glasses of good quality water each day helps prevent dehydration, which can make the skin look dry, dull and lined.
Regular exercise has an anti-inflammatory effect on the cells. Aim for at least 20 minutes a day, three to four times a week.
There are also foodstuffs and habits that are death to that youthful glow. Skin killers include:
A high intake of caffeine can raise levels of the hormones cortisol and insulin, which in turn accelerates ageing. Use non-caffeinated herbal teas instead.
Alcohol can lead to free radical damage, a sluggish liver and dehydration and should be avoided.
Salt and sodium-rich foods tend to dehydrate the skin, making it look dull and dry. Rather use fresh herbs, lemon juice or grated ginger for flavour in foods.
Foods that have been fried in oil generate a huge amount of free radicals and destroy vitamin E.
Cigarette smoke comes into direct contact with the skin, causing blockage of the pores and exposing it to free radicals.
Chronic stress not only generates free radicals, but also increases levels of cortisol — the stress hormone that has been linked to accelerated ageing.
UVA and UVB rays have long been notorious for their damaging effects on the skin. To minimise the damage, apply a sun block with a high SPF every day .
- Ashleigh Caradas is a dietician in private practice. She also consults to corporates. Visit www.intelihealth.co.za.
Typical meal plan
Breakfast: Cooked oatmeal made from rolled oats and a tablespoon crushed flaxseeds.
Snack: Yogurt and mixed fresh berries.
Lunch: Sashimi salad — salmon sashimi on a bed of romaine lettuce with sliced red, green and yellow peppers, carrots, onions, corn and cucumber with flaxseed oil, low sodium soya sauce and fresh lemon juice dressing.
Snack: Stewed apple with cinnamon.
Dinner: Grilled chicken breast served with steamed bok choy or spinach and brown rice.
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