Where to Start when Eating for Clear Skin
When it comes to having acne and achieving clearer skin, nutrition is really important. What we do eat and what we don't eat both play a role in how our skin looks. Finding the root cause of acne is the key to improving acne with naturopathic nutrition. If you're wondering where to start, here are some ways nutrition can help your skin.
Protein
Include a portion of lean protein with each meal. Ensure animal protein is organic and grass-fed and fish is wild-caught. Plant-based protein sources must be varied to include all essential amino acids.
The portion size of animal protein is palm size. A portion of plant-based protein is 1-2 palms. A balance of both in the diet is optimal for the different nutrients and health benefits.
Protein helps to keep us fuller for longer and ensures more stability in our blood sugar levels. This means blood sugar spikes and crashes are avoided and cravings are minimised.
Healthy Fats
Healthy fats include mainly monounsaturated fatty acids (MUFAs). Sources are extra virgin olive oil (EVOO), olives, avocado, full-fat coconut milk from a tin, nuts, and seeds. A portion of this is roughly a thumb size.
Omega 3 comes from ALA, EPA and DHA. ALA sources are plants such as walnuts, seeds, and dark leafy greens. EPA and DHA are mainly in oily fish which is recommended to be eaten 3 times a week.
Healthy fats and omega 3 for the skin decrease inflammation and protect the skin barrier. Acne is mainly an inflammatory skin disorder so reducing inflammation is essential.
Lower the Glycemic Load
The glycemic load of food is the measure of how much certain foods can raise blood glucose levels after eating. This can also depend on the order in which food is consumed and not just the individual food.
When the glycemic load is high, blood glucose is continuously being raised. Insulin is then released to bring blood glucose levels back to 'normal'. Increased insulin causes more androgen hormones (male sex hormones) to be released and increases insulin-like growth factor (IGF-1) levels. This makes skin cells grow quicker whilst also increasing sebum production.
To improve acne, the goal is to reduce the glycemic load.
Fermented Foods
Gut health is a huge part of skin health through what is called the gut-skin axis. This is the relationship between the 2 systems so what is happening in the gut can be reflected in the skin.
Fermented foods contain microbes which can offer the gut some probiotic benefits. Probiotics are the "good" live bacteria, and some yeasts, which live within the body. In this case, I'm referring to those within the microbiome.
We can also support our gut with prebiotic foods which are food for the probiotic bacteria. Prebiotics are typically fibre-containing foods and a few of these are onions, artichokes, bananas, and garlic.
What to Reduce
Processed foods: cause inflammation and high insulin.
Refined sugars: these increase insulin, androgens, and then sebum production.
Artificial sweeteners: these lead to insulin resistance.
Dairy unless it is fermented: increases circulating levels of insulin due to IGF-1.
High red meat intake: contains BCAAs which increase sebum production.
Spicy foods: create excess heat in the body.
Excess omega 6:3 leads to inflammation.
Fatty foods with high trans fats.
Common food sensitivities if choosing to do an elimination diet with a practitioner.
I hope this helps you on your clear skin journey.
Melissa <3
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