Skin Health
SKIN HEALTH
Skin is the largest organ in the body and therefore will require nourishment just like any other organ. The skin is unique as it is the only organ that we can see visually and is a mirror of what's going on metabolically - it is a massive reflection of your health.
One of the most amazing facts about our skin is that you get a whole new skin layer every 17 to 24 days - it is very metabolically active and needs a lot of energy.
Our skin relies on the cardiovascular system so the health of the CV system is very important as is our gut health. The skin is composed of 3 distinct layers:
1. Epidermis - the top layer is a barrier, that protects the underlying skin layers from the outside environment. There is no blood supply direct to this layer so it relies on the nourishment of the dermis.
2. Dermis - this next layer contains cells that give skin strength and flexibility, it mechanically supports the epidermis and provides nourishment to the top layer.
3. Hypodermis - this is also known as the subcutaneous tissue and contains fat, insulates the body and helps it to conserve heat.
SKIN - STRUCTURAL INTEGRITY
If there is a break down in the integrity of the skin, allowing allergens to get in and mositure to get out, irritation, dryness and inflammation will occur creating further oxidative damage.
Loss of barrier function is associated with:
* Eczema
* Dry skin
* Psoriasis
Vitamins A, C and E are all very important for the skin as well as zinc, selenium, essential fatty acids, sulphur and biotin.
Vitamin C
This is important for collagen synthesis by the fibroblasts in the dermis as well as for wound healing. If you are deficient in vitamin C then collagen synthesis will decrease. Some studies have shown that supplementing with vitamin C may improve skin ageing appearance. Personally I would supplement with something that also comes with bioflavonoids as they will work synergistically with vitamin C creating a better result.
Omega 3 (essential fatty acid)
These are important in order to maintain the fluidity of the cell membrane so that nutrients can pass into skin cells and toxins out of skin cells. If you are low in omega 3 then the cell membrane integrity can be impaired. Omega 3 can not be made by the body so it is important that we enjoy within our diet. You can get omega 3 from oily fish, chia seeds, hemp ad flaxseeds as well as dark green leafy veg. Essential fatty acids are important for inflammation regulation (ezcema / UV / Sunburned skin).
Calcium
This helps to regulate certain cells within the epidermis, aiming the layer stronger. The presence of calcium in the top layer is linked to skin-barrier function and abnormal patterns of calcium have been noticed in those with psoriasis.
Vitamin B5
This vitamin supports the growth and differentiation of keratinocytes (they produce keratin/protein for structural support). It is also useful for supporting those who are anxious and stressed and have a skin condition too.
SKIN HEALTH - PARABENS AND OTHER CHEMICALS
Up to 60% of what we put on our skin gets absorbed. Unfortunately skincare is not regulated meaning that almost any ingredient can be incorporated into a formula.
Many ingredients found in traditional skincare products (face washes, moisturisers, sunscreen, etc.) have been linked to issues such as allergies, eczema, cancer, hormonal disruption, and reproductive problems.
Being aware of what is in your skin care products is important. The following are the most common chemicals added, so make sure you are checking the ingredient list and ensuring that they are not in them!
Parabens break down the integrity of the skin and are fat soluble, meaning that they can then get into our body and act as xenoestrogens, therefore mimicking oestrogens in our body and disrupting the hormonal pathway.
There are several different parabens, with the most common ones being methylparaben (E number E218), ethylparaben (E214), propylparaben (E216), butylparaben and heptylparaben (E209).
Methylparaben has been shown in studies to decrease collagen synthesis affecting the aging of the skin! Other chemicals to be aware of in cosmetics include:
Aluminium - oestrogen-like effects disrupting our endocrine system
DEA (diethanolamine)
MEA (Monoethanolamine)
TEA (triethanolamine)
DMDM Hydantoin and urea - may release formaldehyde and may cause joint pain, skin allergies, headaches, and loss of sleep
Mineral oil - interferes with skin’s ability to eliminate toxinsPEG (Polyethylene glycol) - reduce the skin’s natural moisture factor
Phthalates
Prpylene glycol (PG) - may weaken the protein and cellular structure of skin
Butylene glycol
Siloxanes - may disrupt the endocrine system
Synthetic fragrances - these can be made up of anything!
Taking the time to read the ingredients in your skin care products is important. The Environmental Working Group has created a useful database that has checked a large number of brands and rated them from best to worst when looking at their skin / body friendly ingredients. You can check out the database here: https://www.ewg.org/skindeep/
My personal favourite skincare brands at the moment are Neal's Yard Remedies, Greenpeople and Amly Botanicals.
CLEAR SKIN DIET
We can delve into so much more about skin health including common reasons for skin complaints such as hormonal imbalances, gastrointestinal imbalances and immune / inflammatory dysregulation as well as all the individual conditions that people suffer with such as age spots, aging skin, rosacea and psoriasis.
System imbalances should be addressed first, for optimal clear skin and active skin rejuvenation and whilst there is no one-size diet for clear skin, a general eating plan for optimal skin health is likely to include the following:
* Plenty of pure water and herb teas (2 litres per day)
* Foods naturally high in fibre (wholegrains, beans, lentils, veg)
* Rich in antioxidants (colourful foods - carrots, tomatoes, peppers, watercress, berries, grapes, beetroot, broccoli, kale, onions, garlic, seeds, nuts)
*Essential fatty acids (oily fish, seeds, nuts)
* Fresh, unprocessed foods
* Minimise refined foods (sugar) as well as coffee, tea, alcohol
* Minimise trans-fats
* Avoid saturated fats
* Eat organic as much as possible
* Chew thoroughly to aid digestion
Important nutrients for optimal skin health will include:
- Vitamin A - growth of epithelial tissue
- Vitamin C - collagen synthesis
- Vitamin E - UV protection
- Vitamin D - skin immune response
- Zinc - wound healing, protein synthesis
- Sulphur - collagen
- Fibre - binds toxins
- Omega 3 - membrane integrity and fluidity