The Clear Skin Diet

Ever wonder why your skin can be soft and smooth one day, and then blotchy and blemish-prone the next?

Your skin is an organ.  Like all organs, your skin has its own method of self-regulation and detoxification.  There are many factors that influence how your skin looks and feels.  These include stress, hormones, genetics, cosmetics and of course, diet.  Many of these factors can't be changed; however, we can influence  our diet and give our skin the ideal nutrients and vitamins to optimize the health of our skin.

The following is a list of acne-promoting foods:

1. Refined grains and highly processed food

The majority of commercially available breads and flours are so highly processed, they contain very little nutrients that our skin needs.   These foods tend to have too much artificial sweeteners and preservatives, and not enough antioxidants.  They are also highly glycemic (raise your blood sugar) and tend to cause spikes in your anti-inflammatory pathways.

2.  Refined sugar

Similar to refined grains, there is a relationship between your intake of refined sugar and the health of your skin.  Sugary foods like soda pop, candy and pastries are low in nutritional value and have highly glycemic effects.

High intake of refined sugar usually accompanies high intake of inflammatory omega-6 fatty acids as many processed foods often contain both.  Sources of omega-6 fatty acid include processed foods and vegetable oils.  Although they are an essential fatty acid (your body cannot produce omega-6), overconsumption of omega-6 fatty acids and not enough omega-3 fatty acids (anti-inflammatory) can trigger breakouts.

3.  Dairy

 Although dairy contains many nutrients and vitamins needed for proper cell function, many people are allergic to the milk proteins (whey and casein) in cow's milk.   The problem is, very few people do not realize that they are allergic to dairy as symptoms are not immediate and may take a few days to occur.  If you suspect that you have a dairy allergy, eliminate any dairy containing foods for two weeks.  Then slowly introduce small amounts of dairy into your diet after the two week period and see how your skin reacts in a few days.

In addition, dairy products accelerate the body's synthesis of androgens (male hormones found in both men and women).  This causes the sebaceous glands to produce excess sebum, resulting in blocked pores and inflammation.

Alternatives to dairy are plentiful and abundant.  Look for fortified soy milk or other non-dairy alternatives like rice milk, almond milk, or hemp milk.  Almond Breeze, Silk and Vitasoy are my favourite brands as they have more of a creamy texture than other brands.

Now we move on to foods that can actually help with keeping your skin clear and healthy.

1.  Whole grain foods

There are many delicious alternatives to white bread.  Whole grain foods contain high amounts of fibre which slows down the digestion of carbohydrates.  This causes only a gradual acceleration of  blood sugar levels, not a quick spike, and therefore has an anti-inflammatory effect on the body.  Their ability to stabilize blood sugar levels coupled with their high content of antioxidants make whole grain foods a great option for healthy skin.

Instead of just choosing "whole wheat" products, try ancient grains of wheat that contain a higher nutritional value.  Spelt, quinoa, millet, amaranth, and kamut are all great options to choose from.

2.  Fatty fish

Cold-water oily fish are high sources of omega-3 fatty acids, the good fats that convert into anti-inflammatory prostaglandins EPA and DHA.  These fats are essential for keeping the skin clear and healthy as they balance out the inflammatory effects of omega-6 fatty oils.  Many people think that they need to be supplementing with an omega 3-6-9 supplement but it's the ratio between omega-3 to omega-6 that is important.

For vegans and vegetarians, flax oil and avocados are good alternatives for obtaining your omega-3s.

3.  Colourful fruits and veggies

Try to incorporate as many brightly coloured vegetables and fruit into your diet.  Blueberries, blackberries, raspberries.....the darker and more colourful, the better.  These veggies and fruit contain large doses of antioxidants that protect against free radical damage.  They are also high in fibre and jam-packed with vitamins and minerals, all essential to support the matrix of the skin.  Tomatoes are especially beneficial as they contain a pigment called lycopene, known to suppress acne-causing hormones.

4.  Sip green tea.

Yes, another reason to drink green tea.  In addition to all of the other health benefits that green tea has been linked to (weight loss, cancer-fighting), the antioxidants in green tea have been shown to be highly beneficial for acne reduction.  These antioxidants, known as polyphenols, are great for the skin due to their anti-inflammatory and anti-bacterial properties.

In addition to incorporating the foods listed above, there are supplements that may improve your skin texture and help to keep it clear.

Perfect Skin by Genuine Health (Greens Plus) contains omega 3 fish oils, green tea extract, zinc and chromium, all shown to clinically have a pimple-reducing effect on your skin.  Don't be fooled by the "for men" and "for women" versions, they are both the same formulation except for the colour of the packaging.  

Nutrition for Troubled Skin by DermaMed is basically a multivitamin that contains higher levels of Vitamin A and Zinc.  Can be beneficial when taken on a daily basis, but best for preventing cystic acne.

And lastly, keep hydrated!  Drinking plenty of water is essential for keeping your skin clean and clear.  Sip water regularly throughout the day as it helps to flush out the system and keep things lubricated.