Did you know that skin care is just as important on the inside as well as the outside? My work recently hosted the Skin Care Professionals conference and it was broken up into two days. The first was a student day where I had to teach two 1 hour long classes. I decided that one of the classes I taught (which was on internal skin care) needed to be shared! Luckily I made fantastic notes that are more like a paper than notes really. So it made it pretty easy for me to post it! I hope everyone that reads this gets some good information, and please leave a comment if you have anyquestions or further suggestions on subjects for me to post!
~Emily
We all know that water and exercise are good for the skin, but if that were all it took to have our skin always remain healthy, then athletes would have incredible skin. However we know that is not always the case. Athletes, just like anyone else can still suffer from acne, oily skin, and fine lines and wrinkles.
I want to change the term for this discussion from skin care to healthcare. When we focus on health and the well being of other organs of our body we look at it as health care. Our skin is the largest organ of our body so why shouldn’t we also look at it as health care as well?
In order to get and maintain beautiful skin on the outside we first need to look at it on the inside. According to Dr. Howard Murad’s water principle, it first begins with hydrated cells and strong connective tissues.
Hydrated cells of course come from water. Whether it is from drinking it or from water packed foods (a cucumber is about 85% water) our skin depends on it to fully function well. Dr. Murad states that when our skin is deprived of water it is then going to draw it from other sources. Our skin is not the only organ or system in the body that needs water to function. Each cell in the body is connected together. Therefore if water is lost in the epidermis it will draw its source from somewhere else in the body possibly causing full body dehydration. This full body dehydration (in the long run) can cause other organs to not function properly.
According to Dr. Murad, if our cells in our skin and our body are already damaged, then just drinking water is not going to help them fully function again. They need to first be repaired. Dr. Murad compares this cellular repair to a tennis ball. He says “Consider a tennis ball for a moment. If you wanted to prevent the air from continuing to escape from it you could take it to a factory that would put a layer of rubber around it. But what if this factory didn’t have any rubber? You would need to provide that too. Once it has the rubber it needs, the factory can take it from there and make any necessary repairs.”
He continues to say “The same is true for your body. It knows how to heal your cells. The problem is that we often don’t get enough of the ingredients in our diets necessary to repair cell walls. Your cell walls are made up of lecithin and lipids, among other things. Because lecithin is found in egg yolk for example, people who do not have high cholesterol should include whole eggs as part of their diet. It is important to remember to find the right balance for your skin’s needs and to nourish your body appropriately. When the body is at its best the skin is at its best”
So the question is what ingredients do we need in our diets to heal our cell walls and to help our skin function properly? We already know according to Dr. Murad that we need lecithin and lipids, but where do they come from?
Before we move on and talk about where we get these ingredients. I first want to discuss a different topic, the Glycemic index. This plays an important role in the foods we ingest and our skin. But what is the glycemic index?
“The Glycemic Index (GI) is a numerical scale used to indicate how fast and how high a particular food can raise our blood glucose (blood sugar) level. A food with a low GI will typically prompt a moderate rise in blood glucose, while a food with a high GI may cause our blood glucose level to increase above the optimal level.
An awareness of foods' Glycemic Index can help you control your blood sugar levels, and by doing so, may help you prevent heart disease, improve cholesterol levels, prevent insulin resistance and type-2 diabetes, prevent certain cancers, and achieve or maintain a healthy weight. A substantial amount of research suggests a low GI diet provides these significant health benefits. So, it's worth taking a look at the basic principles of a low GI way of eating.” Theworldshealthiestfoods.org
I would also like to add onto that list of benefits improves your skins health.
A normal range of blood glucose levels is between 70-100 milligrams per deciliter. This measurement is taken on a fasting body, so there is no current food in the body to raise those blood glucose levels. Everything that we eat has a glycemic index value that will help determine how much those blood glucose levels will rise.
But why is this important in skin care? Well depending on what we eat a constant rise (spike) and fall of our glycemic index due to refined sugars and starches overtime can cause a process known as glycation. “During glycation, sugar in your bloodstream attaches to your collagen, and your skin becomes harsh and rigid.” This is why some diabetics can have rough textured skin. “Because your skin finds it difficult to spring back to its original place when stretched, wrinkles are more likely to form. When sugar mixes with the protein in your skin, it forms advanced glycation end products (AGEs) and AGE levels rise along with your sugar consumption. These AGEs cause collagen stiffening and damage to your blood vessels.” Read more: http://www.livestrong.com/article/309891-sugar-skin-aging/#ixzz1XquXRFLw
When damage occurs in our blood vessels we receive a lack of nutrients, oxygen, and vital ingredients to our skin!
What about the foods we consume and acne? Doctors claim to have debunked the myth that what we eat cannot cause our skin to break out (greasy foods, chocolate, sugar etc…), however new research has started to disprove that theory.
A study done in 2007 by four dermatologists has determined a link between the sugar content of food and its ability to affect acne. Half of the test subjects were switched to a low glycemic index diet which included higher protein (fish, lean meats), whole grains (complex carbs), and fruits. The other half remained on their normal or “conventional” diet of white breads, sugary cereals, and pastas.
After the 12 weeks the subjects on the controlled low glycemic diet were leaner, healthier, and had lower levels of androgen hormones, which cause our skin to break out (stimulates our sebaceous glands to produce oil). This group also had noticeably less facial acne. This was twice the difference than the group on a high GI diet, or the “conventional” diet.
The research does not show that sugar itself causes the breakouts but rather the effect that blood sugar spikes have on the hormone production within the body. These hormones not only affect acne, but also body weight, fat storage, and the immune system. http://victoria-anisman-reiner.suite101.com/does-sugar-cause-skin-breakouts-a101358
Back to the beginning of our discussion, where do we get the ingredients that are good for our skin? From Healthy foods! Fruits, vegetables, lean proteins (soy, nuts, and meats). Below is a list of some of the top vitamins and foods for the skin. Some are especially helpful for certain skin conditions such as acne or fine lines and wrinkles.
We will first start with:
Vitamin A
Vitamin A is important for your eyes and skin. It keeps your skin healthy, and it aids in the growth and development of new cells, such as skin cells. Another benefit is that it also boosts your immune system because of its antioxidant properties. Males need around 900 micrograms per day while females need only 700 micrograms.
Foods rich in vitamin A are: Mangos, Romaine Lettuce (6 leaves contain more than 100% of your DV of vitamin A)
Vitamin B2 (riboflavin)Riboflavin (vitamin B2) is involved in tissue maintenance and repair, and improves skin blemishes caused by rosacea. This vitamin is so important for skin repair that the body uses large amounts after sustaining a burn or wound, or undergoing surgery.Foods rich in vitamin B2: Crimini Mushrooms
Vitamin C
Vitamin C is a vital nutrient for healthy skin. It helps your skin grow and repair itself in addition to helping blood vessels, tendons and ligaments do the same. Another benefit is that it helps your wounds heal and aids in forming scar tissue. Vitamin C also helps repair and maintain bones, teeth and cartilage. It acts as an antioxidant, protecting your skin from free radicals such as harmful sun rays or radiation. Smoking cigarettes can deplete your vitamin C levels. Women at least 19 years of age typically require 75 mg of vitamin C per day while men need 90 mg per day.
The top foods rich in Vitamin C are: Acerola Cherries, Leafy greens, broccoli, citrus fruits, guava, red bell peppers, and kiwi.
Rich Sources of Vitamin E
Vitamin E is also an antioxidant, helping to destroy free radicals and prevent them from harming your skin. In addition, vitamin E helps to grow new skin cells by encouraging blood flow throughout your body.
Foods rich in vitamin E are: Almonds, liver, kale, wheat germ, olives, sunflower seeds, asparagus, spinach, eggs, corn, vegetable oils, almonds, yams, avocado, walnuts and sweet potatoes.
Vitamin H
Vitamin H, or biotin, is another vital nutrient for healthy skin. Biotin helps strengthen your skin and hair, according to the University Of Maryland Medical Center. Most healthy adults require about 30 micrograms of biotin on a daily basis. Without the correct amount of biotin, you can experience side effects such as dry, scaly skin or cracking in the corners of your mouth, also known as "cheilitis." Your eyes may even become dry; your tongue may become painfully swollen. Certain medications, such as anticonvulsants or long-term antibiotics, can deplete your biotin levels.
The top foods rich in Vitamin H are: Swiss chard, liver, carrots, romaine lettuce, tomatoes, almonds, raspberries, strawberries, eggs (yolk), and dairy products.
LecithinLecithin is a fatty substance. It is an important constituent of all body tissues. It consists of glycerol, fatty acids, cholin, ethanolamine, inositol and serine. The four latter constituents are working tools used in nerve signal transmission and in tissue regeneration. Lecithin is especially important for the function and regeneration of nerve tissue and the skin. Lecithin also has a cleansing effect upon the skin. It helps the sebaceous gland to produce cleansing secretions. Taking a daily dose of lecithin alone or a product containing lecithin will greatly help to keep the skin young and regenerate the skin from damage.Foods rich in Lecithin are: Soy, Eggs, sunflower seeds, flax seed oil, olive oil, and wheat germ.
Niacin
Niacin, also known as vitamin B-3, is essential for your skin. It is necessary for healthy skin and hair, according to the University Of Maryland Medical Center. Vitamin B-3 also has other important functions such as producing hormones and reducing cholesterol levels. Niacin helps improve your blood circulation, which is crucial when it comes to delivering nutrients to various parts of your body. Without circulation, your blood could not carry oxygen, vitamins or minerals to the rest of your body. When your skin is not properly nourished, it may result in dry, cracking or rough, flaky skin. Healthy females who are at least 19 years of age only require 14 mg per day and men over 19 require 16 mg per day.
Foods rich in Niacin are: Avocados, peanuts
Omega-3 fatty acid
Omega 3 fatty acids maintain the structure and fluidity of the cell membrane making sure nutrients enter the cell and waste products are removed.
Foods rich in omega-3’s are: Flaxseed oil, fish,
Selenium
Selenium is needed for good eyesight; it helps to maintain skin and hair health, and is thought to help treat dandruff. It reduces inflammation and relieves many symptoms of menopause. Selenium helps to activate antioxidant enzymes such as glutathione peroxidase, which neutralizes potentially harmful free radicals, and is therefore important in helping to protect your body from a wide range of diseases. Selenium is needed for healthy muscles, including those in your heart. It also boosts the immune system, increasing your ability to fight infection. It also helps maintain your skin's elasticity. It is also thought to help improve acne.
Foods rich in selenium: Cottage cheese, Brazil nuts, pumpkin seeds, fish and shellfish
Zinc
Zinc is an essential mineral that occurs naturally in the human body. It helps to protect the body by healing wounds, and is also vital for healthy radiant skin. Zinc deficiencies are often responsible for acne and other problems on the skin such as psoriasis, and atopic dermatitis. Zinc, an essential trace mineral, is yet another antioxidant and is an important nutrient for protecting your skin from free radicals.
Foods rich in zinc: Oysters, watercress, walnuts, spirulina, red meat and poultry, yogurt, eggs, and milk. Pumpkin seeds are especially high in zinc.
All of these vitamins are excellent for overall health, but especially great for the skin.
Here is a link to an article called the Pretty Skin Diet. I found it facinating! http://www.prevention.com/skindiet/index.html