Beauty from the Inside Out Brooke Erickson, MS, CN 6 KEYS TO HEALTHY GLOWING SKIN American s spend billions of dollars a year on products, treatments, and cosmetic procedures to fight the signs of aging and other skin conditions. While these can certainly be effective, they often are only a temporary solution and not addressing the underlying root cause. This is especially true for skin conditions such as eczema, acne, psoriasis, rosacea, and dermatitis. Often the very treatments that are given such as antibiotics and steroids cause further damage by making the underlying imbalances in the body worse, especially when it comes to the gut. The root cause must be addressed in order to fully resolve these skin conditions. When it comes to skin aging, there is so much we can do to prevent/slow down extrinsic aging, which is affected by our environment and lifestyle choices. Aging is nothing more than a collection of symptoms telling you that your body isn t repairing and reproducing itself the way it should. It s all about cell regeneration. The following are what I consider to be the 6 Keys to Healthy Glowing Skin. If this seems overwhelming to you, I encourage you to pick one area to focus on and go from there. I also highly recommend working with a nutritionist or functional medicine practitioner who can create an individualized approach based on your needs. REMOVE/AVOID TOXINS Scientists estimate that the average adult carries within her or his body at least 700 toxins and that a newborn s body can contain over 200 toxins. Yikes! Smoking, air pollutants, and environmental toxins contribute to this toxic burden and cause oxidative stress. While we can't control our exposure 100% of the time, we can make better choices when it comes to the products we use and foods we consume. Avoiding pesticides, bisphenol A (BPA), smoking, parabens, pthalates, heavy metals, and advanced glycation end products (AGE's) can help slow the aging process.
Certain foods can also be toxic to our bodies if we have an intolerance or sensitivity to them causing systemic inflammation, digestive issues, and skin conditions. An elimination diet helps to identify which foods your immune system may be responding to and is part of the 4R protocol discussed below. Often people are unaware of how certain foods are affecting them until they go through this process. In addition to avoiding toxins, it's important to support your detox pathways by including certain nutrients in your diet and utilizing supplementation when necessary. The liver and the gut both play a major role in detoxification, so it s essential they are functioning properly. Therapeutic foods that can be especially beneficial include cruciferous vegetables, fiber rich foods, leafy greens, and brightly colored fruits and vegetables, which are rich in phytonutrients. HEALTHY GUT "All disease begins in the gut" - Hippocrates The gut-skin-axis is the most important underlying cause of skin issues. An imbalance in the gut microflora can cause systemic inflammation, oxidative stress, hormone imbalances, and immune dysfunction, which can contribute to skin conditions such as acne, psoriasis, eczema, rosacea, and dermatitis. The gut also plays a major role in detoxification as this is a primary elimination pathway for toxins. So, how do you support a healthy gut? One of the best ways is through the foods that you eat. Our microflora feed off of fiber rich foods and specifically prebiotics which are non-digestible food ingredients (mostly carbohydrates) including vegetables such as jicama, onions, asparagus, artichokes, as well as legumes. Probiotic foods such as yogurt and fermented vegetables are also beneficial to our gut health. It s also important to include phytonutrient rich plant foods (think eating a rainbow) and foods high in resistant starch. Avoiding foods, drugs/medications, alcohol, and toxins that cause dysbiosis is also extremely important. If you are experiencing digestive issues then introducing prebiotic and probiotic foods could make your symptoms worse. This is usually an indicator that there is some dysbiosis and potentially an underlying digestive disorder. If you experience this, I highly encourage you to make this your first priority. To balance the gut and resolve digestive issues I use the 4R approach - remove, replace, reinoculate, and repair. During the first phase we remove common allergens and food triggers followed by a reintroduction challenge to identify foods causing inflammation. In the following phases we replace digestive enzymes, restore gut balance using targeted probiotics and prebiotics, and then repair any damage to the gut lining.
NUTRITION & HYDRATION The foods we eat can either be medicine or poison to our bodies and the health of our skin. Many foods are proinflammatory including refined carbohydrates and sugar, processed foods, conventional meat and dairy products, and alcohol. Food allergies and sensitivities are also a source of chronic inflammation that needs to be identified and removed from the diet. Eating a low-glycemic nutrient dense diet, which includes phytonutrient-rich plant foods that are high in antioxidants will provide the greatest anti-aging benefits. Focus on eating a rainbow at each meal including a variety of seasonal foods. Choose organic whenever possible to reduce exposure to harmful pesticides. It s also important to remember that our skin is 30% water. Staying hydrated contributes to plumpness, elasticity, and resiliency helping to diminish the appearance of fine lines and wrinkles. 35% estimated amount that nutrition may contribute to wrinkle formation The nutrients that are most beneficial to the skin include vitamins A, C, E, and K2, zinc, biotin, sulfur, pantothenic acid (B5), niacin (B3), silica, selenium, the omega-3 fatty acids (EPA and DHA), and probiotics. Eating a varied diet that includes all of these nutrients is essential to healthy glowing skin. It s also important that you have a healthy gut so that you are able to absorb these nutrients from the foods you consume. STRESS MANAGEMENT Chronic stress stimulates the sympathetic nervous system (fight or flight) which increases cortisol production leading to fat storage, especially in the midsection. It also causes oxidative stress, chronic immune dysfunction, and DNA damage, which are known to contribute to aging of the skin and other tissues. Studies have found that stress shortens telomere length which is a marker for both biological and cellular aging. Stress also negatively alters the gut microbiota potentially leading to skin disorders such as eczema, psoriasis, acne, and dermatitis. Learning how to manage stress using techniques such as meditation, yoga, tai chi, qigong, breathing exercises, journaling, massage, or other creative outlets has been shown to reduce cortisol levels associated with stress.
SLEEP They don t call it beauty sleep for nothing! Recent data suggest that significant differences exist in skin aging and function between individuals who have healthy sleep patterns versus those who do not. Poor sleepers were found to have higher transepidermal water loss and lower satisfaction with appearance. Disruptions in sleep can also contribute to skin disorders such as dermatitis and psoriasis. One night of sleep deprivation can affect recovery of the skin barrier function. Impaired skin barrier function is found in many chronic skin disorders and has also been shown to exacerbate allergic and irritant contact dermatitis. In addition, lack of sleep also affects the immune system. Getting less than 6 hours of sleep has been associated with elevated markers of inflammation. Sleep is essential for physical restoration, repairing and renewing tissues and cells, neutralizing neurotoxins, regulating hormones, speeding up wound healing, and strengthening the immune system. MOVEMENT/EXERCISE Individuals living a sedentary lifestyle have been shown to have shorter telomere lengths, a marker of aging, than those who are physically active. The shortened telomere length is believed to be due to increased oxidative stress and inflammation. Moderate exercise reduces inflammation, increases blood flow, and reduces stress. High-intensity interval training has also been shown to increase the release of human growth hormone and promote tissue regeneration. SUMMMARY Identify and avoid harmful toxins as much as possible. Support your detox pathways by regularly including therapeutic foods in your diet. Support a healthy gut by including prebiotic, probiotic, and phytochemicalrich foods in your diet. Work with a nutritionist or functional medicine practitioner to resolve any digestive issues. Eat a rainbow of plant foods every day (think color!). Choose nutrient dense organic food to nourish yourself and support healthy skin. Practice stress management techniques regularly. Get 7-8 hours of sleep each night. Avoid electronics at least 1 hour before bed. Be physically active most days of the week.
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