Eating Habits You Need To Ditch For Clearer Skin, Say Dietitians – Eat This, Not That
These foods make you look young, these supplements can promote better skin, and these foods give you glowing skin, but can certain habits wreak havoc on clear skin? You bet.
“From food choices to eating habits, it can all negatively impact your skin. Oftentimes, skin issues are linked to inflammation, poor gut health, and/or imbalanced hormones,” says Paulina Lee, RD, LD, functional dietitian and founder of Savvy Stummy, LLC. Read on to discover six unhealthy eating habits that can lead to skin problems, and for more on how to eat healthy, don’t miss The Best Juice to Drink Every Day, According to Science.
French fries, fried chicken, processed pastries, white bread, the list of inflammatory foods goes on and on – and sadly, many are consumed by Americans with alarming frequency. “Eating inflammatory foods can negatively impact your gut health and increase internal inflammation leading to breakouts. Our gut health is deeply connected to our skin. That’s why eating right to optimize your gut health can improve your complexion,” says Lee.
“Research studies have observed imbalances in the gut and skin microbiomes, known as dysbiosis, in a number of common skin conditions, including acne, rosacea, psoriasis, and atopic dermatitis. And of course , most of us know how our goofy hormones can lead to crazy breakouts or acne.By eating balanced meals and adopting lifestyle habits that support healthy hormones, we can have a positive impact. on our skin.
This is another negative eating habit that can be bad news for your skin, as well as your overall health. “Interestingly, some research shows that there is a significant correlation between acne and eating disorders, which means that eating disorders are a confounding variable that should be controlled for in research. on acne,” says Rachel Fine, RDNregistered dietitian and owner of To The Pointe Nutrition, a nutrition consulting firm in New York City.
Fine says that for clearer skin, aim to reduce stress levels. “Restrictive eating habits and yo-yo dieting are known to increase allostatic load (stress),” she adds.
Another of the worst habits for clearer skin? Not consuming enough probiotics in your diet. “Further research is needed to understand the underlying mechanisms explaining the gut-skin connection, but it has been suggested that the composition of our gut microbiome may contribute to the development of certain skin conditions, particularly if we have a dysbiotic gut” , says Lee. .
“One study showed that probiotic consumption was associated with a significantly lower incidence of eczema (atopic dermatitis) compared to the placebo group, suggesting that probiotic supplementation may be effective in preventing eczema.”
All about pasta and white bread and wrapped candies? Along with eliminating these unhealthy foods from your daily diet for your overall health, it can also be a boon for your skin. “Refined carbohydrates, such as white rice, white bread, baked goods, sweets, or sugary drinks, are generally high glycemic index (GI) foods. High GI foods raise blood sugar faster than high GI foods. low GI foods. said Lee. “Research suggests that foods that raise blood sugar and cause a greater insulin response can make acne worse. This increase in blood sugar can also stimulate the secretion of androgens, which when elevated can contribute to acne.”
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Often, a highly refined carbohydrate-focused diet and a low-fiber diet go hand in hand. Nevertheless, it should be pointed out that a diet low in fiber-rich foods can be another contributing factor to dull skin.
“Just as probiotics are important for the gut microbiome, so are prebiotics and fiber for our gut health. Based on what we know about the gut-skin connection, supporting a healthy gut means supporting healthy skin. Prebiotics, a type of fiber, serve as food for bacteria to promote the growth of good gut bacteria,” Lee suggests.
“Prebiotics can be found in fiber-rich foods like onions, garlic, leeks, asparagus, oats, and apples. Fiber also feeds healthy gut bacteria. When fiber is fermented, the sub -products form anti-inflammatory compounds, called short-chain fatty acids (SCFAs), which are vital for skin health, metabolic health, brain health, and immune health.”
RELATED: What are prebiotics? Plus 10 dietitian-approved ways to get more
Are you starting to see a pattern here? Processed foods are not good for your skin, my friends. “Western diets are typically high in over-processed foods and refined carbohydrates, which can lead to inflammation. Inflammation can lead to acne and breakouts, so following an anti-inflammatory diet can be beneficial,” says Lee, highlighting this research.
“Anti-inflammatory diets can consist of nutrient-dense, whole-food meals, with an emphasis on foods high in omega-3 fatty acids, like salmon, and antioxidants, like berries. ” On that note, to feel great and get that glowing complexion, skip the berries and oatmeal, please.