Almost everyone wants clear, glowing skin. There are so many expensive skin care products out there from moisturizers, to serums, to even laser treatments. Paying these premium prices can really add up though. But, did you know, there’s actually a way that you clear up your skin without breaking the bank. A simple diet change can make a world of difference.
One thing that you can do to reduce your risk of developing acne is to swap high glycemic carbs for low-glycemic foods made of complex carbohydrates. When your blood sugar rises quickly, it causes the body to release insulin-like growth factor 1, a hormone that manages the effects of growth. Having excess of this hormone in your blood can cause your oil glands to produce more sebum, increasing your risks of acne and inflammation. Complex carbohydrates are found in whole grains, legumes, and unprocessed fruits and vegetables.
It may also be a good idea to limit processed foods and alcohol, as these are both typically high glycemic.
Now that we know what to avoid, what should we eat? To start, it would be a good idea to eat more fiber! Why? These foods contain prebiotics, which act like a fertilizer for your good bugs or your good bacteria. Garlic, leeks, dandelion greens, asparagus, oats, and sweet potatoes are great sources of prebiotic fiber in the diet. They help to feed the healthy flora and restore your gut microbiome to a much more healthy state.
It may also be helpful to add foods that are rich in antioxidants. Antioxidants are compounds that help neutralize free radicals. Free radicals are unstable molecules that can damage cells and lead to a number of health problems. Antioxidants work by scavenging these free radicals and preventing them from causing damage. Antioxidants are found in numerous plant foods, with the highest concentrations being in berries, green tea, dark chocolate, and leafy greens.
It could be helpful to add some fats in! Not just any fats though. The best choices are those that are rich in vitamin E. Vitamin E is necessary for tissue repair as well as protection against free radicals, which typically contribute to the first signs of aging, such as fine lines. Our favorite healthy fat sources are avocado, nuts and seeds, and olive oil. These are also rich in monounsaturated fatty acids that help to moisturize the skin and leave it soft to the touch.
Lastly, it’s important to touch on something that is super simple, but often overlooked. Drink water! Keeping hydrated is key because hydration can help improve skin elasticity, which can reduce the appearance of wrinkles and fine lines. Dehydrated skin is more prone to sunburn and other forms of UV damage.