Lifestyle Management & Nutrition

There are a handful of foods which should be eaten only in moderation for optimal skin health. The following foods are best to stay away from to maximize the appearance of your skin:

Excess sugars – Consuming excessive amounts of sugar causes dry skin and bacterial infections on the skin. Avoid adding sugar to foods, as well as consuming processed foods that tend to have hidden sugars and sugar derivatives.

Salt – Yes, our bodies do need this electrolyte for normal bodily functions. Adding salt to our foods, however, is an un-needed and harmful habit for our overall health and health of our skin. Salt is damaging to the skin and tissue because it drains the needed fluid out of the body.

Alcohol – I, too, enjoy a glass of wine or two, but overdoing it can reap havoc on your skin. Alcohol causes the skin to dry out, leading to inflammation and the gradual appearance of fine lines and wrinkles.

Saturated and trans-fats – As we discussed yesterday, some fats are extremely beneficial to the skin. Saturated fats and trans-fatty acids, on the other hand, are destructive. They are known to raise blood cholesterol levels and this in turn can lead to heart problems. They also are known to break up skin cell structure causing a reduction in moisture and the skin’s ability to maintain its firmness and flexibility.

To put it simply, WE ARE WHAT WE EAT! Include a balance of healthy foods including fruits, vegetables, whole-grains, lean proteins, dairy sources and healthy fats. Following a healthy and balanced diet is essential for optimal health and to the appearance of healthy, youthful skin.

For more information on how nutrition can impact your skin, contact Alissa Robertson, Nutrition Specialist and owner of Lifestyle Management & Nutrition.

Today I will discuss how to best balance your diet to help achieve a healthy, blemish-free complexion.  A balanced diet is hard to keep up with in today’s world of fast-paced lifestyles and fast food restaurants.  Here are a few tips to simplify your life when it comes to making food choices:

Try to consume at least 2 cups of fruit and 2 ½ cups of vegetables per day.  Include a fruit and/or vegetable with each meal and snack and/or have a salad with your lunch and dinner to help you easily achieve this requirement.

Include 1-2 servings of whole grains at each main meal.  Whole grain means the food is not milled or processed.  Whole grains supply us with essential vitamins and minerals and a great source of fiber.  Examples include: Whole-grain bread (pumpernickel and rye best), brown rice, whole-wheat pasta, bulgur, amaranth, and barley.

Include 3 servings of dairy per day.  Low-fat/non-fat milk, cheeses, and yogurt are positive foods for the skin.  The good bacteria in the yogurt will help to reduce the amount of bacteria on the skin and reduce the risk of infections.  It will also boost the immune system for faster healing.

Include at least 1-2 sources of Omega-3 fatty acids per day.  Choose from fish such as mackerel, salmon, and sardines; Add flax seed or flax meal in cooking, on your salads, or in yummy smoothies.  Have walnuts as a snack or sprinkle them on your salads as well!  If you still fall short of this goal, it may be necessary to add a high-quality Omega-3 supplement to guarantee you are getting enough of these important fatty acids per day.

Don’t forget your water!  Getting adequate amounts of water each day is essential for your health and skin.  The ideal amount each day is 64 ounces.  Begin by including water with each meal and snack and slowly increase to the amount indicated.

Include a good balance of healthy fats!  For a long time, dietary fat was frowned upon in the media. The truth is that dietary fat is absolutely essential!  There are 3 types of fat: saturated, monounsaturated, and polyunsaturated.  Eating all three kinds in a healthy balance can dramatically improve your health, and actually help you lose fat and improve the health of your skin.  Most foods containing lean protein also contain some saturated fat, and that’s okay.  You can even toss in some butter or coconut oil for cooking.  Your monounsaturated fat should come from mixed nuts, olives, and olive oil.  Your polyunsaturated fat should come from flax seed oil, fish oil, and mixed nuts.

For more information on how nutrition can impact your skin, contact Alissa Robertson, Nutrition Specialist and owner of Lifestyle Management & Nutrition.

Over the next few days I will post a few articles I wrote that were recently featured in Sano Skincare's blog. Enjoy!

You may be thinking “What does nutrition have to do with skincare?” Well, proper nutrition is not only important for our overall health, but also plays an extremely important role in the maintenance and anti-aging of the largest organ in our body…our skin! The appearance of an individual’s skin, hair and nails can tell a lot about their overall health, both of which can be improved through a healthy and balanced diet. For example, Psoriasis, a disease of the skin causing red, scaly patches, has been shown to be reduced with proper nutrition is in place in one’s lifestyle.

Today I’m going to share with you the best foods choices to include in your diet in order to maintain a healthy complexion. Variety in your diet is of utmost importance in order to obtain an abundance of extremely important vitamins, minerals and essential fatty acids. Try to include different fruits, grains, fish, vegetables, and healthy oils and fats each day to reap the greatest benefits. Foods rich in Omega 3 fatty acids provide nutrients only found through foods. Fish such as Mackerel and Salmon and nuts such as walnuts contain this important fatty acids and it is best to include them frequently to improve skin health.

Drinking an adequate amount of water can also improve the appearance and condition of your skin. I recommend consuming 64 ounces of water per day, which is eight 8 ounce glasses. The best way to get easily get this in each day is to include water with each meal or snack. Try having 2 glasses with your breakfast, lunch and dinner; and 1 glass with each of you snacks.

How can you ensure you are getting a balanced diet? A good rule of thumb is to shoot for including a fruit and/or vegetable with each meal and snack. Work on getting variety in your day-to-day meals. Variety is the spice of life! Remember your water! Drinking water with meals will keep your skin hydrated and has many other added benefits. Begin with making small changes each day. Try new foods and have fun with it!

Healthy wishes!

For more information on how nutrition can impact your skin, contact Alissa Robertson, Nutrition Specialist and owner of Lifestyle Management & Nutrition.