A HEALTHIER DIET FOR A FITTER WOMENMarch 5, 2018
PARTY SEASON 2019 | HEALTHY PARTY TIPSDecember 20, 2018
Is acne killing your self-esteem? Don’t worry as you are not the only one. Research has shown that during adolescence close to 90-100% of the population has at least an occasional whitehead, blackhead or a pimple—regardless of race or ethnicity. In most cases, acne begins between the ages of 10 and 13 and usually lasts for 5 to 10 years.
Acne is mostly due to the way skin reacts to hormonal changes. The skin contains sebaceous glands that naturally release sebum, an oily substance that helps protect it. During puberty, raised levels of the hormone testosterone can cause too much sebum to be produced. This happens in both boys and girls. The sebum can block hair follicles. When dead skin cells mix with the blockage, it can lead to the formation of spots. Bacteria in the skin multiply, which can cause pain and swelling beneath the blockages.
It is the hormonal changes, genetics, stress levels and skin type that determine the frequency of your flare-ups. Foods like sodas, burgers, pizzas, chocolates, cakes, biscuits, samosas, vada pav etc which are high in sugar and white flour cause a spike in your insulin levels, leading to excess cortisol production which is responsible for acne development. Any kind of psychological or physical stress also raises the blood cortisol levels. So keeping the cortisol levels under control is a crucial factor. You can keep your cortisol levels low by following a good healthy diet, yoga, exercise, listening to your favorite music, getting enough sleep and having a positive attitude in life.
Let’s focus on top 10 foods which can actually help you prevent acne or fight the existing ones:
1) Flaxseeds: these contain a good amount of omega 3 fatty acids which have the ability to reduce inflammation in our body that can trigger cells to clog pores and potentially cause acne. They are wonder foods for the skin and body. Have 1-2 tablespoon of ground flaxseeds in your soup, smoothies, shakes/day to up your omega 3 intake
2) Avocado: is an excellent source of Vitamin E which that protects the skin from free radical damage caused by poor diet and environmental toxins. It a boosts your immunity to fight back those nasty bacteria causing red bumps on your beautiful face. It keeps your skin supple and free of blemishes. Other rich sources of vitamin E are almonds, walnuts, peanuts, olive oil etc.
3) Alfalfa sprouts: though may look like grass, they are power packed with vitamins like A, C, K etc and minerals like zinc, selenium, copper etc which help to detoxify the liver, flush out toxins from the body and give you a clear glowing skin. The super nutrition content, combined with the high amounts of chlorophyll, make this herb an extraordinary healer. You can steam then and add it into your soup, salads, sandwiches or juices.
4) Kiwi: has 3 times more Vitamin C than an orange. Vitamin C may not directly cure acne, but contributes to a strong and healthy immune system which helps you to eradicate any sort of infection. It also is necessary for the formation of healthy cell walls, collagen, and elastin keeping the cell skin cell structure intact and promoting healing of the affected cells and scars. You can also opt for other vitamin c rich foods like oranges, lemons, bell peppers, amla, guava etc. since your body does not store this water-soluble vitamin, you need to get enough of it from your daily diet.
5) Carrots: are filled with betacarotene which gets converted to vitamin A in the body. Vitamin A is the best antioxidant for the skin. It improves skin texture and maintains healthy skin cells. You can also get your Vitamin A from tomatoes, sweet potato, red and yellow bell peppers, cantaloupes etc.
6) Sunflower seeds: are rich in selenium which in combination with Vitamin E works wonders to protect the skin from bacterial damage. It reduces inflammatory damage to the skin, preserves skin elasticity and controls acne development. Other foods rich in selenium are brazil nuts, mushrooms etc.
7) Pumpkin seeds: are good sources of zinc. Studies have shown that zinc deficiency can weaken the immune system making one prone to any kind of infection. Hence zinc in your diet can help you prevent flare ups and protect skin from any bacterial invasion. Other foods rich in zinc are sesame seeds, spinach, broccoli, asparagus, chickpeas, wheat germ etc.
8) Green tea: contains flavanols and polyphenols which are powerful antioxidants help to control skin infections, soothe inflammation and boost the immune system detoxifying the body.
9) Water: the benefits of water are umpteen hence makes sense to repeat it again and again to drink plenty of water. Water is a universal solvent. It dissolves the toxins and throws them out of the body and carries the nutrients and antioxidants to the skin cells, promotes faster healing reducing acne flare ups. Drink more on days your activity level is high or the outside temperature is much higher than usual.
We all understand the pain and stress you go through when we see new zits and pimples popping up. Integrate these 9 foods in your diet to stay vibrant and skin healthy- heal yourself with the right food.