Diet and stress

The skin is the largest organ of the body and reflects what’s happening internally. So, when your diet is lacking and stress strikes, your complexion can suffer. For instance, stress (and certain foods) has been known to trigger and worsen skin conditions, such as eczema, rosacea, psoriasis and seborrheic dermatitis (red, scaly rash), according to the American Academy of Dermatology (AAD).

Stress also can dehydrate the skin, allowing irritants and allergens to penetrate the skin. And, when stress hormones like cortisol rise, oil production increases, leading to oily complexions and acne, according to the AAD.

Your diet is vital for promoting healthy skin, too. For instance, not getting enough B vitamins or healthy fats can cause a dry, scaly complexion. Skimming on vitamins like vitamin C, which is key for repair and tissue maintenance, can compromise wound healing.

Minerals are also important. According to Shape, the mineral zinc helps to maintain collagen and elastin, while selenium might help minimize sun damage.

Eat a balanced diet

Here’s how to get great skin from your diet.

• Cut out processed foods.

  Processed foods, such as fast food, frozen meals and canned veggies, don’t have the proper nutrients (and have an excess of sodium, which can be detrimental to your health). Unclear skin — plagued by pimples, rashes or dullness — can occur from eating processed foods, which overburden the liver, neuropathic physician Tara Skye Goldin, N.D., tells Yoga Journal. As a result, the liver, intestines and kidneys need the skin’s help in elimination, causing your unclear complexion.

• Focus on good fats.

  Healthy fats are fantastic for the skin. “Essential fatty acids are responsible for healthy cell membranes, which is not only what act as barriers to harmful things but also as the passageway for nutrients to cross in and out and for waste products to get in and out of the cell,” nutritionist Ann Yelmokas McDermott, Ph.D., tells WebMD.

  Part of having a powerful barrier is the ability to retain moisture more effectively, which contributes to softer, smoother skin. According to dermatologist Nicholas Perricone, M.D., fatty acids also can clear toxins from the body.

  So, it’s not surprising that not getting enough fat can sabotage your skin. “If you're getting fewer than 20 grams of fat a day (roughly 2 tablespoons of oil), your skin may not be able to lubricate itself and your body may not absorb enough vitamin A, which your skin needs to prevent premature aging,” according to Cosmopolitan. To get your good fats, eat Brazilian nuts, olive oil (look for oils that are “extra virgin,” “cold pressed” or “expeller processed,” which haven’t lost their nutrients), flaxseed, salmon or other fatty fish, such as halibut, shellfish and trout.

• Limit sugar.

  Experts believe that sugar causes a surge in insulin, which promotes inflammation and, in turn, irritates skin conditions and contributes to sagging and wrinkling. And, it isn’t just candy bars that are to blame. Dr. Perricone says that foods such as pizza, bread, pasta, potatoes, alcohol and soda are also insulin instigators.

  However, you don’t need to cut out all these foods. Instead, choose whole-grain versions like whole-grain bread and pasta. We digest these complex carbs more slowly and they don’t increase insulin, reports Cosmopolitan. Also, don’t abandon potatoes altogether either. Pick sweet potatoes, an excellent source of vitamin A, which contributes to healthy, younger-looking skin.

• Include fruits and veggies.

  Fruits and veggies contain powerful antioxidants and are vital for your overall health and skin. “These antioxidants help protect skin cells from damage by free radicals which are especially rampant in the skin due to environmental exposure,” writes G. Todorov, Ph.D., of Smart Skin Care.

  However, some experts disagree on which fruits you should eat. For instance, herbalist Sonya Bass, C.H., notes that watermelon has a variety of antioxidants like lycopene, vitamins A and C, iron, potassium and calcium. Bass also advises eating fruits like oranges and papayas, which are full of antioxidants.

  On the other hand, Dr. Perricone suggests avoiding watermelon, oranges, papayas and grapes. He recommends consuming cherries, apples and any kind of berry. What’s your best bet? WebMD suggests eating a variety of fruit (with two to four servings daily) and veggies, including leafy greens, carrots, pumpkin and squash (which are loaded in vitamin A). Carrots and tomatoes also have biotin, which is necessary for healthy skin cells. When in doubt, follow the food pyramid or ask your physician.

• Get your nutrients.

  You might not think of some vitamins and minerals as key nutrients for skin, but you’d be surprised. And fruits and veggies aren’t the only foods that contain vital antioxidants. For instance, to ensure you’re getting enough B vitamins, consider consuming eggs, poultry and red meat. Lycopene is also crucial for healthy skin, nutritionist Samantha Heller, R.D., tells WebMD. To get your lycopene, eat tomato products, red papaya, guava and watermelon, she says.

Try yoga

Yoga is a great stress reducer. Eva M. Herriott, Ph.D., a psychologist specializing in mind-body health, writes in Yoga Journal that, “Yoga postures induce deep relaxation, helping you to prevent fatigue and strain. Deep breathing normalizes blood pressure and helps release tension-related conditions such as headaches, backaches, sleeplessness, and stomachaches.”

It also might improve your skin directly. “Yogic breathing has been shown to oxygenate the cells, ridding them of toxins, helping prevent illness, and making skin radiant,” Cyndi Lee, founder of New York City’s Om Yoga, tells Fitness. “Yoga is like wringing your body out like a washcloth; it's one of the best ways to keep things moving,” she adds.

Spice up your skin care

In addition to your regular routine and healthy habits, make sure you cleanse twice a day, regularly exfoliate your skin (about two to three times a week) and use a moisturizer.

Also, try the following tips.

• Use masks.

  Masks are excellent for deep cleansing, hydrating and rejuvenating the skin. Choose a mask that addresses your skin concern — whether it’s acne, dryness or aging skin — and try using it two to three times a week (depending on the directions).

  • If your skin is acne-prone, try Neutrogena Clear Pore Cleanser/Mask, which contains acne-fighting benzoyl peroxide.

  • Exuviance Rejuvenating Treatment Masque reduces the appearance of fine lines and wrinkles and deep cleanses and hydrates the skin.

• Look for rich creams.

  As part of your skin care arsenal, include products with deeply hydrating ingredients. Though your face might not need a rich cream, your body, including the hands and feet, definitely benefits. Look for ingredients such as shea butter and hyaluronic acid.

  • L’Occitane Shea Butter Extra Gentle Lotion for Hands features 5 percent shea butter to soften and smooth the skin.

  • Philosophy When Hope Is Not Enough Omega 369 Replenishing Body Lotion includes essentially fatty acids to restore dry, irritated skin.

See also:

Exercise: Another Essential Part of Your Skincare Routine

Green Your Skin Care Routine

Are Fave Foods and Beverages Aggravating Your Skin?

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