What you put in your mouth is as important as the creams you apply to your skin.
Your complexion and the health of your skin is one of the first things people notice about you. So, how can your diet affect your skin? Sugary and fatty foods can have a bigger impact on your skin that you may think. Here are some tips to get your skin glowing by changing what you put in your mouth.
Tips to reduce sugar intake
While sugar can be a part of a healthy diet – we eat too much of it, and our skin can be affected as a result.
- Cut back on the amount of sugar you add to food and drinks, such as coffee, cereal and pancakes.
- Replace sugar-sweetened beverages with sugar-free or low-calorie drinks.
- Compare food labels and select the products with the lowest amounts of added sugars.
- When baking cakes, reduce the amount of sugar in the recipe by a third.
- Try replacing sugar in recipes with extracts or spices, such as cinnamon, ginger, almond or vanilla.
- Replace sugar on cereal or oatmeal with fruit.
Is Dairy Causing Your Breakouts?
Foods that spike blood sugar can also increase inflammation in the body, and throw hormones out of balance. Both of these things are factors in causing acne breakouts. This nutrient activates certain functions in the body, including inflammation and sebum (skin oil) production. Dairy foods and high-glycaemic index foods can cause this nutrient to become “overactive”
What to eat for glowing skin
Fish – Fish is an excellent source of protein, which your body uses to build collagen and elastin. Fish also contains omega-3 fatty acids, which promote skin health by working to reduce inflammation.
Good carbohydrate sources – Try to clear out the refined ‘white’ carbohydrates and sugars from your diet as much as possible. Replace them with the ‘good’ carbs – veggies, fruits, beans and whole grains. When you choose these healthy carbohydrates, you’ll be consuming foods with a lower glycaemic index, which will reduce the overall carbohydrate load in your diet.
Colourful fruits and vegetables – This is a vitally important when you consider that your body sheds 30 000 to 40 000 skin cells every single day. Many fruits and vegetables are good sources of vitamin C, which your body needs in order to manufacture collagen. Carotenoids and vitamin C also act as antioxidants and help fight the formation of damaging free radicals.
Nuts and seeds – Tree nuts like almonds and walnuts, and seeds like flax and chia, provide healthy omega-3 fats. And certain nuts (Brazil nuts in particular) are excellent sources of selenium, a mineral that also acts as an antioxidant.
Plenty of fluids – In order for nutrients to move in and waste to move out, your skin cells (and all cells in your body) rely on fluid. Water is great, and so is green tea since it provides not only fluid but antioxidants. Be sure to stay hydrated when the weather is hot. When you sweat, your body relies on fluids to help remove waste products from your skin.
Supplement with Spices
Chamomile is a natural anti-inflammatory with the power to reduce redness, itchiness, and swelling, and it’s a great alternative to cortisone.
Cinnamon adds a kick to cookies and hot drinks, but it’s also packed with antioxidants – substances that fight skin damage. Cinnamon has more antioxidant value than half a cup of blueberries.
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