Skin is the largest organ in the human body. It is the first line of defense against the first barrier against pathogens, UV rays, chemicals and the world in general. In addition to this it also helps with various physiological processes such as sensing stimuli, synthesis of vitamin D and immune system surveillance as seen above. But due to its poor treatment of us and the environment it is damaging the skin and leading to various diseases and leading to early aging.
These things till now were cured or treated by chemicals, actives or topical application. But nowadays people are becoming aware and are becoming conscious about the role of diet and nutrition in skin and hair health. Some of the top beauty cosmetology colleges in Maharashtra are focusing on the role of diet and nutrition when developing futuristic cosmetic treatments.
Your skin is a reflection of your overall health. Whatever is consumed has a profound impact on its appearance and vitality. For example, nutritional deficiencies can often be identified by examination of the skin. These harsh changes can be caused by various factors like deficiencies, excessive intake and insufficient nutrients and hazardous ingredients. Having a proper diet and having it as part of a treatment plan can help with skin conditions ranging from eczema and psoriasis to alopecia and vitiligo.
Just take skin acne as an example, the health of gut microbes has an influence on skin and leads to acne through inflammation. Through various studies it has been found that food with high glycemic index food such as sugar, refined grain and excess milk can lead to formation of acne. But it can be easily reversed simply by eliminating sugar and carbohydrates for our diet.
Most skin conditions, nutritional deficiencies or any other problem is our body the culprit is imbalanced gut microbiome. From infancy to adulthood whatever we consume greatly or let’s say profoundly affects our skin. From breast feeding to fat intake, protein-rich diets, fiber consumption, antibiotics and probiotics all of these play an important role in maintaining balance between gut and skin health. Professionals holding a B.Sc. in Beauty Cosmetology are well-trained in conducting research on the impact of diet and nutrition when treating skin conditions in a non-invasive manner.
Eating a diet rich in trans-fats, consumption of alcohol and tobacco and also eating in excess can lead the skin to inflame, lead to skin irritation and also reduce the healing property of skin.
So now let’s see what a healthy diet looks like. It mostly consists of a balanced diet of vitamins, minerals, antioxidants, proteins, healthy fats and plenty of water.
How to Maintain a Healthy Diet for Healthy Skin?
- Incorporate Antioxidant Rich Foods: These types of food help your body and defend against various factors like UV rays’ pollution which can cause skin to age faster. It does not destroy the free radicals, which causes oxidative stress and damages the skin cells. A few examples antioxidant rich food like different types of barriers like blueberries, strawberries or any foods rich in Vit C. Next are green leafy vegetables like kale, spinach as they are all rich in Vit A, C and E. Last but not the least nuts and seeds like walnuts, almonds, sunflower and pumpkin seeds which are rich in Vit E and essential oils.
- Stay Hydrated: As known water is an essential part to maintain skin moisture levels which can help to prevent dryness, flakiness and irritation. Drinking water will help your body flush out all the toxins and can reduce the number of breakouts and dullness. The aim here is to drink 8 glasses of water or as much as you require and you can also compliment this by taking hydrating foods like watermelons, oranges and cucumbers.
- Adding Omega-3 Fatty Acids: Healthy fats like Omega-3 help the skin to retain moisture and keep the skin smooth and supple. It also helps to reduce inflammation, which can help if you have eczema, acne or rosacea. A few examples to add are fatty fishes like salmon, chia seeds and flex seeds for plant-based Omega-3 and walnuts.
- Limit Sugar and Processed Foods: High sugar leads to wrinkles. Processed foods which contain high levels of trans-fat and refined sugar. Which contributes to skin inflammation, breakouts and premature aging. To avoid this, we need to buy our favorite things like candy, soda and rather ear fruits and vegetables.
- Monitor Daily Intake: although healthy once but milk nowadays contains hormones that can cause acne. We can rather opt for almonds, say or oat milk.
- Have a Diet Rich with Whole Grains and Lean Proteins: Whole grains can help with cell regeneration and lean protein can help to maintain skin firmness and elasticity. This can help the body’s ability to repair skin damage and promote new cell growth.
Conclusion
Getting healthy and youthful skin and having a good skin care routine is not just enough- it is all about what is inside. It is important to eat a healthy and balanced diet and have a regular exercise routine that helps make you beautiful inside and out. But the most important thing is to smile, stay positive and happy. So, everything in proportion and moderation is good and sometimes necessary for health.