Diet and Healthy Skin

Skin is the largest organ in the human body. Yep. Just like the brain or spleen. It has a number of functions like regulates body temperature. Without it, the sense of touch would be very different.

Keeping all our organs healthy and in good working order is primary to continued quality of life. We all are probably aware of the basics:

• Stay tidy – Wash your face twice a day. Any gender can use some toner to remove any oil or other residue, and moisturizer.
• Limit UV exposure – Most skin cancers are the result of over exposure to the sun.
• Annual exam – Preferably see a dermatologist at least once per year, but if your insurance won’t cover it, at least have your primary care physician check you out at your annual exam.
• Self checks – No one knows your body better than you do. If you notice anything out of the ordinary, don’t just dismiss it.

Cleanliness – Wash your face in the morning and again before bed. Follow with a toner to remove any oil or dirt that may still linger. Then use a moisturizer appropriate for your skin type (dry, oily, normal). If you are just out of the shower or bath consider moisturizing your arms and legs as well, especially if they have been exposed to the sun during the day. Avoid strong soaps that can deplete the natural oils in the skin and tissue. Shave in the direction the hair grows and do so carefully. Pat your skin dry rather that a rough toweling.

Sun Protection – Most skin cancers start from sun exposure. A broad-spectrum sunscreen with SPF (sun protection factor) of 30 or more is recommended. A broad brimmed hat will protect your scalp and neck. Too much sun can also cause color changes in your skin, not in a good way; age spots, wrinkles, and benign, precancerous, and cancerous growths.

Rest – Getting sufficient rest will give your skin time to rejuvenate. Lack of sleep will give your face a tired look (duh!) and can affect your complexion.

Now to the heart of this piece. We all know that certain foods can boost immunity, but can it improve your skin? Well, the jury is still out on that question and there is little research available, but the answer is probably. A diet high in fruits and vegetables is considered a strong step toward good skin tone and complexion.

Here are some suggestions:

• Green tea – There are some studies that show a decrease in wrinkles and sun damage when green tea has been applied to the skin. It has not been shown that simply drinking green tea will change the skin or not.
• Salmon and tuna – These fish are high in Omega-3, which has shown to benefit skin conditions. Add to that list walnuts, canola oil, and flaxseed.
• Oils – Not all oils are bad. If they are cold pressed, expeller processed, or extra virgin, they will contribute to glossy hair and a supple skin.
• Tomatoes, watermelon, grapefruit, red cabbage – These are all good sources of lycopene.
• Blackberries, blueberries, strawberries, plums – All of these fruits are high in antioxidants. The free radicals from overexposure to the UV rays of the sun can damage the skin cells’ membrane, which will, in turn, harm the DNA of that cell. The antioxidants in these foods offer some cell protection.
• Whole grains – This will provide B vitamins.
• Look for foods high in beta carotene, zinc, E and C.
• Water – Yep, keeping hydrated is important. There are other liquids, like soft drinks or soups, that don’t have the same effect.
• Anything with good bacteria or enzymes that will promote healthy digestion.

However, bear in mind that each person is different and while one individual will be fine, another will have a sensitivity to any of these food sources, or simply a negative impact. Check with your medical team or a nutritionist.

Also remember that while certain foods are more beneficial for good skin health, it is your overall diet and exercise regimen that will have the greatest effect.

Just as including certain foods should help your skin, there are things to avoid:

• Smoking.
• Sugar.
• Trans fat – This is the fat found in fried foods and frequently in baked goods. It will increase inflammation, increase bad cholesterol, and lower good cholesterol.
• Processed carbohydrates – White bread, pizza crust, etc. that can affect collagen; lower collagen is a precursor to the dreaded wrinkles.
• Alcohol.