Can you think of the last time you left the house in the morning without glancing into a mirror? The mirror has become part of our daily routine. When we look at our reflection, we typically look for answers to questions such as: Do I look presentable? Am I fit to be seen? Do I look beautiful or handsome?
Our mirror, however, can provide more information than we give it credit for. Our reflection can give us a lot of insight on our health, especially when we consider the appearance of our clear skin.
There are many factors that come into play when trying to improve the appearance of your healthy skin.
Eat Healthy, Look Healthy
A recent study published in the American Journal of Clinical Nutrition conducted on male acne patients found that a low-glycemic-load diet significantly improved acne severity. Foods categorized as having a low-glycemic load are unlikely to cause a major rise in blood sugar or insulin. In the study, the subjects who received a low-glycemic load diet replaced high-glycemic index (GI) foods with foods high in protein and with a lower GI.
The researchers suggest that the excessive exposure to insulin in the blood from high-GI foods generates a surge of other hormones, such as Insulin-like Growth Factor (IGF-I) in the endocrine system. These triggered hormones can lead to the over-production of cells that clog up pores. These hormones may also increase the production of sebum, an oily substance produced by the skin, which may lead to more acne.
Replace processed or highly refined carbohydrates with unprocessed carbohydrates. The EnergyFirst Shake has an ideal balance of unprocessed carbohydrates, raw fats/oils, and lean protein. It is easy to include in your diet (every breakfast, or a quick lunch on a busy day) and your workout routine (post workout recovery drink).
A viewpoint published in Experimental Dermatology suggests that a diet high in fruits and vegetables, and thus rich in antioxidants, is an essential part of nutrition therapy for acne. It also recommends green tea for its resveratrol and polyphenols, which have been found to hinder certain, complex pathways that lead to acne production. This pathway is also inhibited by adequate intake of Vitamin D and anti-inflammatory omega-3 fatty acids in the diet.
Don’t Stress Out, Don’t Breakout
Healthy skin Diet is just one piece of the puzzle. It’s important to practice good stress management. Stress is linked with hormonal changes, such as a rise in cortisol, and may trigger inflammation and oxidative stress. Stress has also been linked to natural vitamin and mineral loss in the body, such as zinc, magnesium, and selenium, which can impact how clear and healthy your skin looks.
A Refreshing Drink for a Refreshed Look
Imagine how a flower withers and wrinkles when it isn’t watered properly. The same can be said of our skin. A dehydrated body will have dehydrated, dry, shriveled skin. Moisturizers applied on the outside can help the symptoms. But staying adequately hydrated will keep your skin looking brighter from the inside out.
Practice Good Hygiene
It goes without saying that proper hygiene helps keep your skin looking healthy. Regularly clean your skin to prevent build-up of dust, dirt, and particles from pollutants in the air or make-up. Try to prevent too much hand-to-face contact and clean your phone screen regularly.
Research shows promising evidence that omega-3 supplementation is associated with reduced acne severity. One type of omega-3 fatty acid in particular, eicosapentaenoic acid (EPA) inhibits arachidonic acid (AA), which can cause inflammation and acne.
It has been established that exposure to the sun’s ultraviolet (UV) rays can age, damage, and wrinkle skin. Omega-3 fatty acids are helpful in preventing the harmful effects of exposure to UV irradiation. They are a complement, not a replacement, of sunscreens with sun protection factors of at least 15.
Healthy Skin Foods that contain omega-3 fatty acids include salmon, walnuts, avocados, and flaxseed oil. However, supplementation is a convenient way to ensure you safely get the recommended amount every day. Omega-3 Fish Oil capsules are a high-quality supplement as well as healthy skin nutrition available at EnergyFirst.
The list of beauty benefits of exercise is virtually endless. But “skin health” is usually the last thing that would come to mind. Exercise encourages the flow of blood through the body, bringing a generous supply of oxygen and nutrients to all organs, including the skin. The stress-reducing benefits of exercise also contribute to having healthy skin.
Some factors that affect our skin, such as genetics and environmental or occupational pollutants, are often hard to control. Yet, there are many factors within our control. A balanced lifestyle is essential and within our reach!
A low-glycemic-load diet improves symptoms in acne vulgaris patients: a randomized controlled trial. Am J Clin Nutr 2007;86:107–15. Printed in USA. © 2007 American Society for Nutrition. http://www.ncbi.nlm.nih.gov/pubmed/17616769
Effects of fish oil supplementation on inflammatory acne. Lipids Health Dis. 2012 Dec 3;11:165. doi: 10.1186/1476-511X-11-165. Department of Human Nutrition and Food Science, California State Polytechnic University. http://www.ncbi.nlm.nih.gov/pubmed/23206895
Nutrition and nutritional supplementation: Impact on skin health and beauty. Dermato-Endocrinology 1:5, 271-274; September/October, 2009; © 2009 Landes Bioscience. http://www.ncbi.nlm.nih.gov/pubmed/20808515