USE How Isolation Changes Our ROUTINE and Influences Our SKIN
Changes in our ROUTINE – cause us to change how we EAT and EXERCISE!
So if we are EXERCISING LESS, this means we are sweating less which is one of our elimination pathways.
Our eating behaviour can change when we are in isolation due to our changing environment and so our food choices may be different. We may be eating more frequently or less and eating quicker, as well as totally different food choices.
This can effect how our LIVER does its job and create a shift in our gut microbiome (beneficial flora) which is LINKED to the HEALTH of our skin.
WITH ALL THESE CHANGES we are exposed to more STRESS than usual, which can potentially trigger our fight/flight response, influencing a cascade of effects on our HORMONES directly linked to our skin health.
When we are stressed we eat MORE OR LESS and certainly DIFFERENT.
We can ADD nourishing foods to support our SKIN Health
- Water intake is essential. Make sure you are drinking decent amount of water, around 32 mills for each kilo you weigh.
- Consume foods which ensure good regular bowel movements this is great for our skin such as; leafy greens, fibrous vegetables, seeds, nuts, fruit and fish.
- Fermented foods will ensure your beneficial flora (microbiome) is replenished – examples are include kefir, sauerkraut, kombucha and apple cider vinegar with mother.
- Consume prebiotic foods which feed the beneficial flora – onion, garlic, leeks, artichoke, asparagus to name a few.
- Meet your nutritional requirements with Nutrient dense foods – such as organ meats very high in vitamin A, E and B vitamins, zinc, protein and iron.
- Essential fats – fish, olive oil, avocados, chia and flaxseeds, raw nuts – these foods support hormonal, eliminatory pathways and help reduce inflammation.
Are there any foods we should AVOID?
The link between diet and acne is extensive, high glycemic foods being one culprit group and exasperating the intensity of inflammatory acne.
It’s easy for us to be distracted by this fact due to the various drug therapies that have been available for years, yet diet can actually resolve so many health issues that it makes sense to start with FOOD!
A high glycemic index OVERSTIMULATE hormones in those prone to this already.
THESE foods include – white bread, pastas, sugars, biscuits, lollies, chocolate, alcohol, potatoes. Before we all PANIC about this its all about DOSE, it is very easy for a high percentage of our diet to contain these mainstream foods!
OTHER PROBLEMATIC FOODS FOR SOME INDIVIDUALS ARE:
Dairy AND OR GLUTEN
Some people find removing dairy can completely eradicate acne and skin issues even if not lactose intolerant.
- TEST this by removing one or both for a month and see if skin improves.
- If it is, then you want to ensure the diet has enough calcium – I would RECOMMEND tracking it on an app to make sure you are getting in enough, and ensure adequate vitamin D as this GREATLY increases the absorption of calcium.
- When you remove GLUTEN you don’t want to run to processed gluten free product just stick to whole foods which naturally don’t contain gluten.
- Caffeine and chocolate – can have an affect on your hormone cortisol which can result in a hormonal imbalance if in excess, similar affect to high glycemic foods.
- Low fibre foods – can have a negative impact on your digestive system and eliminatory pathways also can disrupt your microbiome.
- Fried and fast food. They are highly processed and contain ingredients which can contribute to inflammation, hydrogenated oils, flavourings, sugar and excess sodium can also be an issue.
- Generally avoid – PROCESSED foods, SUGARY and DEEP FRIED FOODs because they promote inflammation.
What NATURAL treatment is available to improve ACNE?
Natural treatment of acne will depend on the root cause and contributing factors of why the acne is happening. Acne is commonly due to increased androgen (male hormones), sebum and growth hormone levels (as seen in puberty, hyperandrogenism or conditions such as PCOS in women).
Natural treatment will depend on each individual person after their case has been viewed holistically, but some options include:
- Zinc supplementation (important for controlling dihydrotestosterone production).
- Identify and eliminate food intolerances.
- Consider removal of dairy (may increase IGF-1 and sebum production) – this should be done under professional guidance to make sure enough calcium is being consumed.
- Decrease high GI foods as insulin may contribute to raised androgens – this includes soft drinks, sweets, refined carbs etc.
- Increase nutrient density of the diet, including fibre intake (Foods high in the nutrients niacin, omega-3 fatty acids, vitamin C, zinc, selenium, vitamin E may be helpful).
- Improve gut health, resolve constipation as this effects gut microbiome which can impact acne – use pro and prebiotics.
- Other supplementation: This is very individual and depends on the cause but may contain nutrients, probiotics and herbs to decrease androgen levels, support the gut and immune system and target the skin.
Basic Hygiene for SKIN Health
- Cleanse the face often, sometimes a natural antibacterial wash can be helpful.
- Change and clean pillowcases, phones, make up brushes and etc to limit bacteria.
ENJOY BEAUTIFUL SKIN