Nutrition is one of the fastest-growing sciences in recent years, and apps for calculating calorie intake are becoming more and more popular. In general, the cult of a more balanced diet, a healthy lifestyle, and longevity are gaining serious popularity today. We all know that how we look, how healthy we are, and how we feel are a reflection of our lifestyle. But many underestimate the role of the food we eat in the condition of our skin, premature aging, for the appearance and exacerbation of some skin diseases. Is it a myth that women who overindulge in chocolate are more likely to see pimples in the mirror and can red wine really make rosacea worse? In general, which foods make the skin young, healthy, and radiant, and which bad habits are the basis of faster aging of the face?
The skin is the largest organ in the human body and plays the role of a protective barrier against the harmful effects of the external environment. All organs age and the skin is no exception to this rule. The basis of this is a combination of factors – internal (genotype, metabolism, hormonal changes) and external (UV-radiation, chemicals, intake of micro and macronutrients). However, what are the key culprits for gray and withered skin as far as diet is concerned, read in the next few lines.
Water. It is a basic component of every cell of the human body and its intake is of fundamental importance for the condition of the skin, for maintaining its turgor. Exactly how much water do we need to drink to enjoy skin that is hydrated both on the surface and deep down? Experts recommend at least 2 liters a day and avoiding carbonated drinks and those with added sweeteners. On the other hand, teas, for example, green tea, are at the top of the allowed list, which, in addition to being a means of obtaining water, is also a great source of antioxidants.
Fish and seafood in general are good sources of protein, and they are the basis for the production of collagen and elastin – these are the fibrinous fibers that give the skin its density and elasticity. They also contain Omega-3 fatty acids, which suppress inflammatory processes and the synthesis of their mediators.
Red and orange fruits and vegetables owe their bright colors to the so-called carotids – imported dyes that are related to the production and levels of vitamin A, which in turn is a mediator of cell reproduction in the skin. In addition, they also contain vitamin C, which is the most powerful antioxidant and weapon against free radicals that damage the skin and cause premature aging. In general, when it comes to “good” and “bad” foods affecting our skin, the famous phrase “An apple a day keeps the doctor away” applies in full force here.
Here are some easy tricks to achieve the enviable shiny, young, and above all healthy skin faster:
First of all, replace white bread with whole grain. White bread, pasta, and some pasta products contain refined carbohydrates that have a high glycemic index and quickly raise blood sugar, leading to inflammatory processes and increased production of androgenic hormones. They, in turn, stimulate the production of sebum and thus make the skin more susceptible to the appearance of acne.
Second, dairy products in large quantities, as well as cocoa products, can worsen diseases involving the hair-oil follicle, such as acne. According to research from 2018, whey protein in some dairy products is the main culprit, and the reason is that it stimulates the production of insulin-like growth factors.
Bacon, ground meats, sausages – in general, all local products that contain preservatives such as sodium nitrate and large amounts of salt should also be limited. These, in turn, disrupt the structure of collagen and elastin and also cause flare-ups in patients with atopic dermatitis. They may increase the risk of certain types of skin cancer.
Last but not least, we have to mention alcohol and smoking – their harm is written and talked about non-stop, but few people know what their actual role is when it comes to the skin. Alcohol is a diuretic – it causes the body to lose fluids, along with vitamins and useful substances. i.e. dehydrates him. It also works on the skin in this way. The result is graying, early appearance of fine lines, uneven complexion, and dark circles around the eyes. On the other hand, a large number of patients with rosacea complain of a worsening of their condition after the use of certain types of alcohol, with red and white wine, as well as beer, being the leaders here. And speaking of bad habits, we can’t help but mention smoking. Much has been written about the harm of cigarettes to health, as well as the effect of toxins that are released in the burning process on the skin – they disrupt collagen synthesis and the balance between fibrinous fibers, causing premature aging. A possible solution for those who would continue with the bad habit is the available alternative products to smoking – those for heating, which lack the combustion process and, accordingly, the level of released toxins is significantly reduced. Naturally, however, complete abstinence is preferable.
In general, the basis of achieving healthy and beautiful skin is the fight against free radicals – the main culprits of imperfections on the face. The easiest way is to get enough antioxidants to reduce oxidative stress. The right formula for this is achieving balance in our diet and in general, our lifestyle, because our body is our home and we must take care of it.