Berries Over Botox: Nutrition & The Best Foods For Skin Health
In the quest for radiant and youthful skin, most people turn to topical creams, serums, and even cosmetic procedures like Botox.
However, a growing body of research suggests that achieving a healthy and glowing complexion might be as much about what we put inside our bodies as what we apply on the outside.
I was 26 when a friend told me I should start getting Botox NOW to stop the wrinkles from starting. I was just starting to get into holistic nutrition and wasn't a fan of the idea of botox or the bill. Here we are... at 34 and you can certainly tell I've had fun, but my skin isn't yet causing me huge amounts of grief like it used to.
I wonder if food does have much to do with it? The science reckons it could. So, Berries Over Botox: Nutrition & The Best Foods For Skin Health... let's go
Will Our Programme Significantly Change Your Skin?
Your Words...
I knew a lot of this already, but started really doing some serious research when the 3rd person in as many weeks, came back after around two weeks into the programme saying their skin was better than ever! Note: that wasn't the goal and none of these ladies had skin complaints...but I'm here for it...
Comments from 12 Week Body Reset Transformation Programme member - 3 weeks into starting.
2 Weeks into a 6 Week Body Reset Transformation Programme.
So, in a word, reports show that a considerable number of you notice significant positive changes to your skin health. Wondering why? Read on to find out more...
The correlation between diet and skin health is gaining recognition, with numerous individuals reporting noticeable improvements in their skin after embracing a diet rich in whole foods, natural proteins, and collagen while minimising sugar intake.
The Collagen Connection
Collagen, the protein responsible for maintaining skin elasticity and firmness, plays a crucial role in the appearance of our skin. Research indicates that the excessive consumption of sugar can lead to the breakdown of collagen through a process called glycation.
In glycation, sugar molecules attach themselves to proteins, including collagen, causing them to become stiff and less functional. This process not only accelerates ageing but can also contribute to the development of wrinkles and fine lines [1].
Including a variety of collagen-supportive foods in your diet can aid in the body's natural collagen production, contributing to healthier skin, joints, and connective tissues. A few to note are things like eggs and pork rinds that contain choline one of the key factors in producing elastin. Vitamin C is also crucial for internal collagen production. So, ensuring you're getting plenty of this helps too!
Our programme: you increase your protein and seriously decrease sugar. An absolute winner for collagen production! Grapefruit or lemon in the morning, leafy green veg, snacks like pork crackling and more eggs all help to boost your skin health according to the science.
Dairy and Sugar: A Trigger for Acne
For those battling with acne, the combination of dairy and sugar might be a significant culprit. The consumption of high-glycemic foods, such as sugary snacks, causes a spike in blood sugar levels, leading to an increase in insulin.
Elevated insulin levels, in turn, trigger the production of insulin-like growth factor-1 (IGF-1), a hormone associated with acne development. Additionally, certain dairy products can further exacerbate this effect by promoting an increase in IGF-1 levels, potentially worsening acne symptoms [2].
Our Programme: most people cut down on dairy and only eat dairy, like cheeses (with no sugar) and Greek Yoghurt, which are actually shown to boost skin health. A lot of women cut out things like hot chocolate which is a dairy and sugar storm! Another win!
Check out our recipes! Like the 3 Ingredient Protein Packed Ice Cream above for a delicious hit of goodness without the processed sugar hit of ice cream.
Inflammation and Seed Oils
While seed oils are often marketed as healthy alternatives, their impact on skin health is not as benign as it may seem. Deep-frying and the consumption of foods rich in omega-6 fatty acids, commonly found in seed oils, can contribute to increased inflammation in the body. Chronic inflammation has been linked to various skin conditions, including acne, eczema, and psoriasis [3]. Opting for healthier fats, such as those found in avocados and olive oil, can be a more skin-friendly choice.
Our Programme: We recommend only using animal fats like butter, olive oil or coconut oil rather than any industrially processed seed oils which cause inflammation throughout the body. Note: these oils are also the ones used in deep-fried food which most people tend to cut back on.
The Power of Whole Foods
Many participants in nutrition programs focused on whole foods, natural proteins, and collagen report not only improved energy levels but also a remarkable transformation in their skin's appearance.
Whole foods are packed with essential vitamins, minerals, and antioxidants that nourish the skin from the inside out. These nutrients contribute to a healthier complexion, providing the building blocks needed for collagen synthesis and protecting the skin from oxidative stress.
So, what are some of the best foods for skin health?
Berries:
Scientific Insight: Rich in antioxidants, berries combat free radicals, supporting collagen production for skin elasticity [Reference: Polyphenols and antioxidants in berries].
Eggs:
Scientific Insight: High in choline, eggs support elastin production, contributing to skin health [Reference: Studies on choline's role in elastin synthesis].
Green Tea:
Scientific Insight: Loaded with polyphenols, green tea provides UV protection and reduces inflammation for healthier skin [Reference: Antioxidant effects of green tea on the skin].
Dark Chocolate:
Scientific Insight: Dark chocolate, rich in antioxidants, improves skin hydration and thickness [Reference: Impact of antioxidants in dark chocolate on skin health].
Greek Yogurt:
Scientific Insight: Probiotics in Greek yoghurt support a healthy gut, positively influencing skin health [Reference: Effects of probiotics on gut health and the skin].
Turmeric:
Scientific Insight: Curcumin in turmeric has anti-inflammatory and antioxidant properties, promoting skin healing [Reference: Anti-inflammatory effects of curcumin on the skin].
Bone Broth:
Scientific Insight: Contains collagen and amino acids vital for skin structure, promoting elasticity [Reference: Effects of collagen and amino acids on skin health].
Citrus Fruits:
Scientific Insight: Rich in vitamin C, citrus fruits contribute to collagen formation, supporting a youthful complexion [Reference: Role of vitamin C in collagen synthesis].
Nuts and Seeds:
Scientific Insight: Nuts and seeds provide vitamin E, protecting skin cells and promoting overall skin health [Reference: Role of vitamin E in skin health].
A New Significance To 'You Are What You Eat'
The saying "you are what you eat" takes on new significance in the realm of skin health. The impact of diet on the skin goes beyond avoiding certain foods; it involves actively incorporating skin-loving nutrients.
From sugar's collagen-depleting effects to the acne-triggering combination of dairy and sugar, and the inflammation caused by seed oils, the evidence is clear: berries might just be more effective than Botox when it comes to achieving radiant, youthful skin.
Embracing a diet rich in whole foods, natural proteins, and collagen while limiting sugar intake could be the key to unlocking the secret of healthy and vibrant skin.
References:
Danby, F. W. (2010). Nutrition and aging skin: sugar and glycation. Clinics in Dermatology, 28(4), 409–411.
Adebamowo, C. A., Spiegelman, D., Danby, F. W., Frazier, A. L., Willett, W. C., & Holmes, M. D. (2005). High school dietary dairy intake and teenage acne. Journal of the American Academy of Dermatology, 52(2), 207–214.
Simopoulos, A. P. (2002). The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. Experimental Biology and Medicine, 227(9), 674–688.
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