Anti-inflammatory DIET

Healthy skin tips diet Did you know that some foods promote the skin disorder process through inflammation, stress, hormonal imbalances and blood-sugar levels? A healthy skin diet can alleviate inflammation due to sensitivities to certain foods, while wrong habits will increase chronic inflammation common of skin disorders.

Following a healthy skin diet is one of the most important things to do to get control of your skin problem. Most of the time, there is a connection between food and your symptoms. If you control your diet, you might be able to control your disease. In this section you will find natural healing and nutrition tips.

How do I eliminate culprit foods?
Should I follow an anticandida diet?
How do I avoid inflammatory foods?
What are the "superfoods" for my skin?
Useful links

How do I eliminate culprit foods?

The dietary recommendations for combating skin problems can be very complex. As a first priority, try to identify the foods that may be causing an allergic reaction. A blood test or a series of elimination diets could help you find the culprit food(s). It may be worth working with a nutritionist to get started, since this procedure can be long and tricky.

The eight most common food allergens are: milk, eggs, peanuts, tree nuts, soy, wheat, fish, and crustacean shellfish. But many other foods have also been identified as allergens for some people, such as certain fruits or vegetables and seeds. There are more than 120 foods that have been described as causing food allergies. This website is a good source of information in case you want to know more about food allergies: www.foodallergens.info

Keep in mind it is possible to react to a food without being allergic. A culprit food could trigger a skin inflammation. Lactose intolerance is an example of a non-allergic reaction and is quite common among skin sufferers. So is gluten intolerance.

If you don’t want to follow any specific diet, at least try to eliminate the most common offenders for a few weeks and see if it improves your skin condition. Here is a list of gluten-free grains if you want to start a gluten free diet.

Should I Follow an anticandida diet?

Candida yeast can be the problem for some skin conditions, such as dandruff, psoriasis, eczema, and other fungal infection. Candidiasis can be very challenging to treat depending on how severe your symptoms are.

Diet definitively plays a major role in yeast overgrowth and foods that promote candida growth need to be eliminated. Here is a list of foods that feed yeast.
Also think of supplementing your diet with probiotics.

How do I avoid inflammatory foods?

If you don’t have any particular food sensitivities, let’s see what the most general healthy skin diet is. The ‘not to eat’ list seems to be long, but there is still a wide variety of foods that you can consume and enjoy daily. Some of these foods may not be a problem for you. Just be aware that these foods often trigger inflammation for many people.

Animal and hydrogenated fats

Try to stay away from foods that contain fatty acids from the animal products. Arachidonic acid, the omega 6 fatty acid found in animal fats, such as dairy products and red meat, is responsible for the production of active substances (e.g. leukotrienes and prostaglandins) involved in the inflammation response.

Alternatives:

Wild, deep-sea fish, which provides essential fatty acids.
Be sure you don’t get unsafe levels of mercury with some kinds of fish. It is advisable to supplement your diet with good sources of EFAs instead of eating 12 ounces of variety of fish that could contain a high amount of mercury.

Organic free-range chicken or skinless turkey which contain less saturated fats.
If you really crave steak, lean red meat (baked or broiled) is the best choice.

Vegetarian choices of proteins:
soybean (tofu, tempeh, soy burgers...), rice, hemp, soy protein powder, nut butter, seeds, sprout breads, seaweed...

Non-dairy milks are good alternatives to cow milk.
Hemp and soy milks provide omega 3, 6, and 9, while almond and rice milks provide omega 6 and 9. Hemp milk even provides GLA, and is a rich source of highly digestible protein.

Hydrogenated fats (like margarine) and poly-saturated fats that use chemical extraction (common cooking oils) are not good for your skin.

Hydrogenated fats, also called trans fats are found in most fried and processed foods. They have detrimental effects on your health, including causing a risk for type II diabetes, lowering HDL (good cholesterol) and reducing blood vessel function.

Vegetable unsaturated fats are much healthier because they provide essential fatty acids.

Choose cold-pressed and unrefined oils because this method of extraction, called ‘hydraulic press’ does not involve heat or chemicals.
These oils are usually more expensive, but they contain much more health benefits.

It is also important not to cook with them, unless they don’t degrade too quickly. See cooking oils and their smoke point.
If the chemical structure is altered, high levels of some free radicals can harm your body and encourage inflammation. Heating often removes the oil’s flavour and destroys antioxidants.

Sugar

Sugar is considered as a stimulant that triggers a release of adrenaline. It gives you a stress reaction and weakens your adrenal glands.
In plus, it can also deplete levels of certain vitamins and minerals that are important for your skin, the functioning of your digestive system, and so on. Refined carbohydrates (like cakes, snacks, donuts) should be avoided.

Alternatives:

Natural sweeteners, such as stevia, yacon syrup, or inulin. They don’t increase your blood sugar levels.

Complex carbohydrates (like whole grains) instead of simple carbohydrates like sugar.

Caffeinated foods and drinks

Tea, coffee, and chocolate, also trigger the release of adrenaline and inhibit the absorption of other nutrients.

Alternatives:

Swiss water decaffeinated coffee or herbal tea. Yerba mate and green tea contain less caffeine but more antioxidants.

Try to eat dark chocolate with a high content of cocoa and less sugar. Carob is also a caffeine-free substitute for chocolate.

Alcohol & tabacco

Alcohol and tobacco both trigger adrenaline. Alcohol inhibits white blood cell activity and harms the liver, the organ that can detoxify your body.

What are the "superfoods" for my skin?

Everyone has a different list of superfoods. However a superfood like tomatoe could be really bad for you because you have a tomatoe allergy or intolerance.

These lists of foods give you an idea of the most nutrient-rich foods that are beneficial for the skin in general. Please consult a practioner, like a nutritionist, to know which kinds of foods are really good FOR YOU.