Role of Nutrition in Skin Health

Transcription

1 Role of Nutrition in Skin Health Patrick Bitter, MD The Role of Nutrition in Skin Health Patrick Bitter, MD There are no potential conflict of interest relationships germane to my presentation. Speaker Bureau: Sciton, Allergan, Medicis Why is Nutrition Important to Skin Health? You are what you eat Skin is the largest most neglected organ in the body Skin cells receive majority of nutrients via the bloodstream 1

2 Why is Nutrition Important to Skin Health? Skin cells need vitamins, minerals, and essential amino acids that come from food Topical ingredients have limited penetration ability Nutrition has effect on mechanism of aging the body Poor nutrition can accelerate skin aging Skin Nutrition Limitations Skin aging includes environmental damage from sun, pollutants, etc. Cannot achieve concentration of active ingredients via oral ingestion Substances that are safe topically are not safe for digestion Some substances are digested before reaching destination Problems with SAD (Standard American Diet) Body does not get enough nutrients to feed cells Overfed and undernourished Medications interfere with nutrient absorption 2

3 Free radical damage is cornerstone of aging mechanisms Antioxidants are effective in quenching free radicals Water soluble act in extracellular and intracellular fluid Fat soluble act in membranes Antioxidants Skin Savvy Antioxidants Vitamin E Flavenoids Coenzyme Q 10 Lipoic acid Cysteine Methionine Fat soluble antioxidant Protects cellular membranes, lipoproteins Food sources Nuts Wheat germ Whole grains Green leafy vegetables Vitamin E 3

4 Flavenoids Plant pigments with antioxidant properties Create color in fruits, vegetables Antioxidant, antiallergic, anti-carcinogenic, antiviral, and antiinflammatory Proanthocyanins and polyphenols important to skin health Grape seed extract Green tea Either orally or topical applied green tea can reduce the risk of damage of UV light Reduces risk of skin cancer Green Tea Study Archives of Dermatology Coenzyme Q 10 Improves energy production in cells Protects mitochondria from free radicals biomarker of aging Level in cells correlates with aging and degenerative disease Food sources: beef, sardines, lamb, pork, raw broccoli and spinach 4

5 Lipoic Acid Antioxidant, metalchelating, and glucoselowering properties Inhibits glycation and cross-linking, which causes wrinkles Best source is red meat; difficult to ingest enough to obtain skin benefits Supplementation appropriate Cysteine & Methionine Amino acids containing sulfur Antioxidant properties Removal heavy metals from body Food sources include beans, fish, liver, eggs, nuts Vitamins & Minerals Essential for optimal function of all organ systems Deficiencies especially damaging to skin 5

6 Vitamins Vitamin B 1 and Vitamin B 2 Vitamin B 12 Folate Vitamin A Vitamin C Iron Copper Selenium Zinc Minerals Thiamine and riboflavin Necessary for energy production Deficiency manifests as dermatitis Result of processed grains Vitamin B 1 & B 2 6

7 Cyanobalamine Essential for cell division and neuron formation Found exclusively in foods of animal origin (meat, poultry, fish, dairy) Vitamin B 12 Important for cell division Food sources include green leafy vegetables, beans, liver Folate Essential for normal life cycle of skin Vitamin A deficiency causes dry, wrinkled skin Food sources include eggs, organ meats, dairy products Vitamin A 7

8 Vitamin C, Iron, Copper Essential for collagen synthesis Deficiency causes loss of skin resilience, problems with wound healing Vitamin C food sources include fresh fruit and vegetables Iron food sources include whole grains, meat Zinc Works with Vitamin A to maintain and repair skin Provides strength, elasticity, and firmness to skin Promotes tissue growth Deficiency causes reduced infection resistance Food sources: meat, seafood, eggs, milk Selenium Plays key role in the health of skin cells High selenium levels directly correlate to lower oxidative damage to skin cells that increase risk of skin cancer Oral doses of selenium in combination with copper, vitamin E & A could prevent sunburn cell formation 8

9 Glycation Glucose can cause damage to cells by reacting with other molecules in body, known as glycation Glycation causes cross-linking which causes hardening of skin cells, resulting in skin damage, accelerated skin aging, and yellowing of the skin Diet should focus on carbohydrates with low glycemic effect Low Glycemic Index Foods Low fat yogurt Broccoli Tomatoes Grapes Lentils/kidney beans Whole wheat pasta Greens Inflammation With age, body reacts disproportionately to perceived injury or infection Inflammation sign of self protection and cellular water loss Inflammation causes cell damage, aging, poor immune response 9

10 Anti-Inflammatory Foods Antioxidants brightly colored fruits and vegetables Essential fatty acid (EFA) rich protein Alpha linoleic and gamma linoleic acid Sulfur containing foods Alpha Linoleic Acid Works with antioxidants like vitamin C & E Important for growth Prevents cell damage Rids body of harmful substances Food sources: vegetables, beans, fruits, flaxseed oil, canola oil, wheat germ Gamma Linoleic Acid EFA in omega-6 family Found in plant-based oils Also found in primrose, black currant 10

11 Foods Containing Sulfur Offer anti-inflammatory and detoxifying benefits Plays key role in collagen synthesis Food sources: garlic, onions, cruciferous vegetables, meat Healthy Skin Diet Pitcher of Health-Howard Murad, MD 11

12 Fruits & Vegetables Base of pitcher 3 or more fruit servings/day 5 or more vegetable servings/day Rich in phytochemicals, healing antioxidants Serving size= ½ cup or baseball size Whole Grains 4-8 servings/day Serving size = one slice whole grain bread or 1/3 cup cooked brown rice Avoid refine grain and carbohydrates Source of magnesium and selenium Proteins 4-6 servings/day Serving size = one medium egg or 3 ounces meat Includes fish rich in omega-3 fatty acids, white-meat chicken, eggs, soy products, fat free and low fat dairy products, and legumes 12

13 Proteins Avoid high saturated fatty meats and whole fat dairy products Provide amino acids which are building blocks for collagen and elastin, two substances necessary for keeping skin firm, smooth, and resilient Healthy Fats 3-4 servings/day Serving size = 1 teaspoon oil or 6 almonds Unsaturated fats such as omega-3, -6, and -9 fatty acids Found in flaxseed oil, extra virgin olive oil, canola oil, natural-style nut butters, cold-water fish and nuts Water Fluid ensure proper hydration of body and helps to prevent dry skin 6-8 glasses per day Avoid coffee and colas; caffeine is a diuretic 13

14 Daily Supplements Multivitamin & Mineral Comprehensive and balanced multivitamin and mineral supplement formula containing all major vitamins, minerals, and trace minerals Antioxidant stops free radical damage and reduce damage from environmental stressors Daily Supplements B-Complex High potency B-complex supplement that provides all 8 essential B vitamins Thiamine B-1 Riboflavin B-2 Niacin B-3 Pantothenic acid B-5 Pyroxidine B-6 Folic acid B-9 Cyanocobalamin B-12 Biotin B-7 Daily Supplements Essential Fatty Acid Provides omega-3 fatty acids: can be in form of fish oil, flaxseed oil, or ground flaxseeds added to food, or in capsule form Vegetarians or those not eating fish or taking fish oil supplements should add a microalgaederived DHA supplement 14

15 Daily Supplements Lecithin Soy lecithin granules sprinkled or added to foods, or liquid soy lecithin in capsule form Glucosamine 1200 mg of either glucosamine sulfate or glucosamine hydrochloride every day Building blocks of epidermis and connective tissue Excellent for joint health and may help reduce wrinkles Daily Supplements Calcium For bone health Most women should take mg calcium with vitamin D daily depending on dietary calcium intake Special Dietary Considerations for Skin Conditions 15

16 Acne Vitamin A: normalize production of excess skin cells that clog pores Vitamins B-1, B-3, B-6: tissue growth and repair Zinc: reduce inflammation of acne Antioxidants (grape seed extract): reduce inflammation from acne and free radicals Menopausal Skin Melatonin: powerful antioxidant helps protect nuclear and mitochondrial DNA Glucosamine: heals and repairs dermis and connective tissue Gamma-aminobutyric acid: regulation of muscle tone Stressed Skin B vitamins, glucosamine, vitamin C, Coenzyme Q 10, pomegranate: tissue repair and healing Co-Q 10, vitamin C, pomegranate: boost skin s SPF Oregano, tumeric: cell protection, anti-cancer benefits Zinc: relieves inflammation EFA s: strengthens skin cell membranes Lecithin: makes cell membranes strong (phosphatidylcholine) 16

17 Key Foods for Skin Health 17