Sometimes you can be doing all the right things – you’re using the right cleanser, doing the right mask every week, using all the right skin care products, yet still your complexion is looking dull, or you are getting breakouts, and it just doesn’t make sense.
Maybe the culprit is not something topical, but instead is something you are eating.
image courtesy of Lumeskin.com
Today’s post is actually from a guest blogger. Sally Mitchell of Lumeskin.com very kindly wrote me a post about what eating sugar does to your skin. She has also put in some remedies to help you do some repair-work. At the end of the post I have put links to some other very interesting posts she has written for her own website, Lumeskin.com
What You Need To Know About Sugar And Your Skin
We all know how bad sugar is for the body and what it does to the waistline, but did you know that sugar is also bad for the skin?
When you consume sugar, the body breaks down the carbohydrates into glucose. This causes your insulin levels to spike which leads to a burst of inflammation throughout the body.
Inflammation in the body causes the body to produce enzymes that break down collagen and elastin. We need collagen and elastin to keep our skin plumped and prevent sagging. Too much sugar in our diets leads to the body breaking down these enzymes and our skin begins to sag, fine lines and wrinkles begin to form and our skin loses it’s elasticity. The more sugar you consume, the more likely it is that you will develop insulin resistance or diabetes, which can manifest as excess hair growth and dark patches on the neck and body creases.
People who have a high sugar diet will notice that they often suffer with acne like breakouts on their skin that never seems to go away completely even with acne skincare products.
What sugars should you not eat?
Simple carbohydrates are your skin’s worst enemy! Simple carbs break down into glucose and result in insulin spikes in your body.
Some common simple carbohydrates include:
• White bread
• Candy or sweets
• Fried foods
• Ice cream
• Fruit juice
• Pasta
• Condiments
• Ketchup
• Jams and jellies
• White and brown sugar
• Sodas
• Packaged snacks
What sugars should you eat?
Complex carbohydrates are broken down into glucose at a much slower rate. This means that they will not spike your insulin levels and cause inflammation in the body and skin.
• Beans
• Nuts
• Whole grain foods
• High fiber foods
• Olive oil
• Avocados
• Green vegetables
• Berries
• salmon
These food items are filled with anti-oxidants which will help your skin fight off free radicals as well healthy fats which will help your skin hydrated and keep your skin looking plump and youthful.
image courtesy of Lumeskin.com
Tricks to counteract the sugar effects on your skin
Every action in the body has a re-action. There are ways that you can help your body deal with the unwanted sugars which will result in better looking skin.
1. Sleep
Make sure that you are getting enough sleep. When you do not get enough sleep, your body produces a stress hormone called Cortisol. This hormone can cause your insulin levels to spike.
2. Stress
Stress is a silent killer. Try to keep your stress levels as low as possible because stress can cause your insulin levels to spike just as much as sugar can. Find ways to deal with your stress levels such as meditating, doing yoga, or getting exercise.
3. Diet
Eating a balanced diet is one of the most important things that you can do to keep your body and skin looking young and healthy.
Make sure you are eating enough fresh foods as well as drinking at least a liter of water a day. A good water intake will ensure that your body stays hydrated and will help your body eliminate unwanted toxins that affect your body and the appearance of your skin.
4. Fast Food.
Cut back on (or eliminate!) fast food. Fast food can cause your insulin levels to spike because of the way that it is prepared. Frying food such as starches or heating them at high temperatures quickly, cause a process to occur. The process, Gelatinisation, cause your insulin to spike and can result in your skin breaking out.
5. Eat Healthy Fats
Healthy fats are your skin’s best friend. Omega 3 keeps your skin looking soft, supple and radiant. They can be found in certain fish such as salmon, avocado and nuts.
6. Eat Protein
Protein comes first! Eating your food in an order will keep your body from triggering the inflammation reaction. When eating your food, try and eat your proteins before the rest of the meal. Proteins do not stimulate insulin spikes. This will keep your body from spiking
because it is busy digesting the proteins.
7. Exercise.
Try and do at least 20 minutes of cardio each day. Exercise will get the blood pumping and will make sure that minerals and vitamins are moving to your skin cells and ensuring that your skin cells stay healthy and look vibrant. Exercise is also going to help keep your body in shape, healthy and reduces the risk of health conditions such as heart disease, diabetes and other health problems.
Please keep in mind that even though sugar and processed food are a contributor to acne, ageing and other skin conditions, some people have these conditions because of genetics, hormones or other health issues.
We consume both good and bad sugars every day of our lives. By reducing the intake of bad sugars, your skin will start to look more alive and rejuvenated.
More articles to check out from Lumeskin:
Dealing with Blackheads and Acne
