How Eating Habits Affect Your Skin

Article courtesy of Fitness First (remember to use Beny to access the Fitness First benefit)

They say you are what you eat, so it’s no surprise that your diet plays a vital role in the health and appearance of your skin.

A nutrient-dense, well-balanced diet will ensure your skin radiates and glows, and help minimise any blemishes. However, an unhealthy diet lacking in key nutrients is a one-way ticket to dullness, acne, premature ageing and other skin concerns.

Skin blemishes, acne and other concerns are mostly caused by inflammation in the body.

Since your eating habits play a significant role in determining the level of inflammation you’re experiencing, it’s no doubt that your diet directly impacts your skin health.

So how can you optimise your eating habits to improve the health of your skin?

1. Drink more water.

First and foremost, drinking enough water each day is essential for the health of your skin. It keeps your skin hydrated and elastic, and prevents early signs of ageing. Aim for at least 2L per day minimum - and increase this amount if you’re sweating it out regularly at the gym to replace any lost electrolytes.

Your skin needs hydration and moisture to stay flexible, plump and young!

2. Include healthy fats regularly.

Healthy fats are your skin’s best friend. In particular, omega-3 and omega-6 fatty acids can greatly improve your skin health.

Omega-3 fatty acids help reduce your skin’s oil production, and minimise acne including blackheads and whiteheads. In fact, these healthy fats are anti-inflammatory, meaning they fight acne and skin lesions from your inside, out, by reducing the inflammation in your body. Given that inflammation is a key contributor to acne and blemishes, there’s no denying that these fatty acids are a powerhouse when it comes to skin health. Omega-3s will also help you achieve the radiant glow you’re desperately seeking!

Omega-6s, on the other hand, can have a pro-inflammatory impact in your body if you consume too much in comparison to your omega-3 intake. However, when you include these fatty acids in your diet aiming for a ratio of around 2:1 omega-3s to omega-6s, they play an important role in maintaining healthy cell membranes, and keeping your skin strong, hydrated and plump.

Studies have shown that including foods rich in these fatty acids, such as salmon, mackerel, nuts, seeds, avocado and olive oil, significantly reduces inflammation in your body, and therefore improves and prevents skin blemishes and breakouts, and other skin conditions. A Mediterranean-style of eating is the perfect example of a diet rich in fatty acids, in an ideal ratio for reducing inflammation in your body.

It’s important to note that your body can’t naturally produce omega-3s or omega-6s, so you have to rely on your diet alone (or supplements) to pack in the goodness these fatty acids promise.

3. Key nutrients.

There are a few other powerhouse nutrients which play a crucial role in skin health. Firstly, antioxidants help protect your skin from cellular damage caused by free radicals. Free radicals, smoking, pollution and sunlight can all take a toll on your skin, leading to premature ageing, wrinkles and dehydration Meanwhile, antioxidants play a pivotal role in helping to prevent or even reverse this damage. Fruit and veg are excellent sources of antioxidants, so make sure you’re getting in your 7-a-day!

Another important antioxidant to mention is Vitamin C. Not only does Vitamin C speed up the healing of any blemishes or impurities, it also supports natural collagen production… And as we know, collagen is the secret to youthful, plump, elastic skin! So no need to spend absurd amounts of money on fancy collagen supplements if you’re getting enough Vitamin C in your diet. Some of the best sources of Vitamin C include citrus, berries, sweet potatoes, kiwi fruit and broccoli.

Lastly, Zinc is critical for repairing skin damage, and keeping your skin hydrated and elastic. It also promotes the function of your skin’s sebaceous glands (these are responsible for producing your skin’s natural oils), and contrary to normal belief, the production of oil is not something to worry about! It’s not causing acne or pimples, in-fact it’s keeping your skin hydrated and plump. If your sebaceous glands are not producing adequate oils, this leads to dehydration and skin damage, so make sure you’re getting enough Zinc from sources such as fish, red meal, whole grains, chicken, oysters, nuts and seeds.

4. Make sure you’re eating enough!

Despite the fact that we’re constantly told to strive for weight loss, and reduce our food intake to achieve our goals, this is not the way to go. If you want to show your skin some love, constant dieting can cause serious damage to your skin.

Not only are diets often lacking in important nutrients, they also regularly leave your body starving and deprived of the essential energy it needs to function optimally. Over time, your skin will show that you’re not nourishing your body adequately, and you can expect to see dehydrated, dull and ageing skin.

Instead, aim to eat a healthy, balanced diet which provides your body with all the nutrients and energy it needs. Including a range of carbohydrates, healthy fats, lean proteins and also fibre supports the health of both your body, and therefore your skin.

Remember, the happier your body is, the healthier your skin will be too!

5. Limit sugar intake and refined/processed foods.

So what should you not eat if you want to improve your skin health? Sugar, highly processed or refined foods, and alcohol all have a detrimental impact on your skin.

Saturated and trans-fats, found in foods like margarine, fried or processed foods, and sugary cakes and biscuits, can create significant inflammation in your body, which leads to acne and other skin concerns. While we’re not telling you that you have to give up all sugar and saturated fats without question, try to reduce and limit your intake to give your skin the best chance of being healthy and supple.

And while alcohol is extremely dehydrating and inflammatory, it can also work to strip your skin of its natural oils, causing breakouts and dryness.

So there you have it; if you’re nourishing your body, feeding it all the critical vitamins and nutrients it needs to function optimally, and following a healthy, balanced diet, this will be reflected in your skin too! What you do to your insides will always show on your outside, so take the time to nurture your body and look after it as best you can - you only get one of them after all