Recent studies by scientists have proven that the health of the skin depends primarily on the internal state of the body. And a special role in this is played by the gastrointestinal tract. And its functioning is determined by proper nutrition.
The appearance of pimples, acne, early wrinkles, and other skin issues is often influenced by diet, which may require the use of cosmetic and even therapeutic treatments for correction. But a special diet for the epidermis in many cases will help to cope with problems much faster and more reliably.
Inflammation of the gut
Inflammation of the intestines can lead to inefficient absorption of nutrients, which in turn can negatively affect skin health. The gut plays an important role in nutrient absorption, so any disruption in its function can have a negative impact on epidermis health.
Certain foods can cause intestinal inflammation, such as foods that are too fatty or sweet, as well as foods that contain a lot of preservatives and colorings. If you notice that you have skin problems, it is worth paying attention to your diet and trying to eliminate foods that can cause gut inflammation.
Essential nutritional elements for healthy skin
The basic elements of nutrition are:
- Proteins are the basis for building all of the body’s fibers. In particular, proteins are necessary for the elasticity of the skin.
- Fiber – serves to absorb and eliminate toxic substances as a natural absorbent.
- Hemoglobin – enriches the skin with oxygen.
- Melanin – responsible for pigmentation.
- Vitamin A – essential for collagen synthesis.
- Vitamin B – serves to absorb and eliminate toxic substances as a natural absorbent.
- Vitamin C – enriches the epidermis with oxygen.
- Vitamin E – responsible for pigmentation.
- Vitamin H – dilates blood vessels, helps restore healthy skin color.
- Beta-carotene – an antioxidant that evens epidermis color and protects against aging.
- Calcium – necessary for the synthesis of structural components.
- Zinc – regulates the work of sebaceous glands, anti-inflammatory effect.
But it should be noted at once that there is no single diet that helps everyone. Each person is different, and therefore before choosing a diet, you need to consult with a cosmetologist and a nutritionist. Especially if the rashes on the skin are serious. Problems can be caused by hormonal changes or diseases.
Foods harmful to the skin
- Sugar-containing foods and foods with a high glycemic index. This can be pure sugar (e.g. in tea), candy, cake, banana, rice, burgers with sauce. Sugar triggers the skin glycation process – and this leads to premature aging, collagen breakdown.
- Milk. There are studies proving the negative effect of lactose on the epidermis, namely – the occurrence of inflammation.
- Products containing gluten and lectin. Their abundance can cause inflammation in the gastrointestinal tract, and this entails the formation of pathologies on the skin: acne, atopic conditions, exacerbation of eczema, psoriasis, seborrhea.
Foods that are good for the skin
What should be in your diet:
- Plenty of fiber. Eat lots of different greens.
- Healthy fats. For example, vegetable oils, avocados, nuts, chicken eggs, a piece of lard.
- Replace sweet foods with alternatives. Berries are best. Concentrated ready-made juices, carbonated drinks have a high glycemic load: replace them with sugar-free morsels and sometimes with freshly squeezed juices.
- Fermented foods. Very beneficial for the microbiota: sauerkraut, kimchi cabbage.
- Gluten-free foods that are baked with fermented millet.
- Bone broths made from good raw materials.
- Pre- and probiotic supplements.
Drinking regimen
In addition to nutrition, you need to keep your body hydrated. Moisturizing the cells from within helps to repair the skin. Especially if it has suffered from the bright sun, strong wind, as well as if it is dried out due to prolonged stay in a room with dry air, where heaters work.
It is believed that metabolic processes work more efficiently if you drink 1.5-2 liters of water per day. And to be more precise, for each person this figure is individual and is 30 ml per kilogram of weight.
But it should be taken into account that this amount should not include tea, coffee, cocoa, compotes or packet juices. Scientists insist on the consumption of pure, non-carbonated water. And it should be drunk not once or two times, but evenly divided throughout the day. It is better to pour all the necessary water into several small bottles and place them in prominent places (on the desk, nightstand, in the car).
How do you know if nutrition is bad for your skin?
Observe the nutrition-skin connection for yourself. For example, many patients see a direct link between sugar consumption and the appearance of inflammation, closed comedones and swelling on the face. If you experience redness, itching, rashes, swelling, discoloration, irritation, or irritation on any part of your epidermis in response to food, see a specialist.
Other factors affecting skin health
- Stress
We should not forget the effects of stress, which can provoke inflammation and exacerbation of chronic diseases such as eczema or psoriasis.
- Hormonal changes
Hormonal changes can also have an impact on skin conditions, and in such cases, a balanced diet can help minimize these effects.
- Useful supplements
Helpful supplements such as omega-3 fatty acids, collagen and biotin, as well as following a proper diet can greatly improve epidermis conditions.
- Avoiding artificial additives and chemicals
It is also important to avoid products with artificial additives and chemicals that can cause inflammation or allergic reactions on the epidermis.
Conclusion
Skin health is directly related to nutrition and body condition. Eating a proper diet that includes fiber, healthy fats, vitamins and minerals, and staying hydrated helps improve the appearance of the epidermis. It is important to avoid foods that cause inflammation, such as sugar, dairy and gluten. In addition, stress, hormonal changes and supplements affect the epidermis. A personalized approach and consultation with professionals can help you effectively manage skin problems and keep it healthy.
