Does What I Eat Affect My Skin?

We know good nutrition is beneficial for our bodies, but we may wonder how much particular foods influence our skin and acne. You might be surprised to find out that eating certain foods high in natural fats and oils is important for healthy skin.

Does Eating Fatty Foods Give Me Acne?

Many people assume consuming fat contributes to acne, but not all fats are created equal. There are fats bad for your skin (and body), like trans fats and certain saturated fats. Fortunately, there are good fats too. In this post we’ll talk briefly about bad fats and explore good fats.

Bad Fats

Trans fats are made by adding hydrogen to the oil, you’ll see it labeled in the ingredients of products as “partially (or just plain) hydrogenated oil.” The main reason manufacturers do this is to make the oil in their products stay fresh longer. According to the American Heart Association there is no part of trans fat that is good for you or any part of your health (skin included), ever. Saturated fat, is not quite as bad, especially if eaten in moderation. However, saturated fats from animal products can cause the type of inflammation in the skin layers which contributes to the formation of pimples. (Chris Kresser, Nutrition for Healthy Skin)

Good Fats

The healthy fats that are good for your skin and body, are called mono and polyunsaturated fats. Within the group of polyunsaturated fats are oils called Omega Fatty Acids.

Omega fatty acids are crucial to our bodies for many functions. You may have heard of Omega-3 and Omega-6 oils. These two in particular are important to include in our diet because our bodies cannot manufacture them on their own and they are required for our body’s to function. Therefore, they are called Essential Fatty Acids (EFA). They are also very good for your skin!

How Do Essential Fatty Acids Help My Skin?

EFA’s are the building blocks of the surface layers of our skin, contributing to a smoother, more even, healthier complexion. According to researchers at Purdue University, EFAs also increase the production of collagen in the deep layers making for firmer skin. They also increase hydration, eliminate dry, flaky skin, deliver antioxidants for anti-aging, and lower inflammation associated with acne. EFA’s create an antimicrobial barrier against the elements. They help keep the cells in your skin moist and strong by reducing the amount of water lost through the top layer of skin. For example, in one study researchers found that those who took supplemental borage seed oil daily for two months experienced an improvement in their skin’s barrier function, and dry skin was reduced. (BETTER NUTRICION Kim Erickson, EFA’s Give Your Skin an Oil Change)

If you struggle with eczema, supplementing with Omega-3 oils can be very therapeutic. An analysis of 26 clinical trials involving more than 1,200 eczema sufferers concluded that evening primrose oil improves the symptoms of itching, crusting, inflammation, and redness of eczema, making it a safe alternative to topical steroids. (BETTER NUTRICION Kim Erickson, EFAs- Give Your Skin an Oil Change)

What Foods Contain Omega-3 and Omega-6 Fatty Acids?

Omega-3’s are found most abundant in fish, flax, walnuts, and chia seeds. Omega-6’s are abundant in vegetable oils, the most common being- corn, safflower, sunflower, and soy. Your skin needs both Omega 3 and 6. Yet in the typical American diet, the ratio of Omega-6 to Omega-3 is out of balance- around 10:1. We generally consume enough Omega-6 fats, but we need to consume more Omega-3 Fatty Acids. A 4:1 ratio is more ideal. (Chris Kresser, Nutrition for Healthy skin, Omega-3 Fatty Acids).

Try moderating your Omega-6 consumption and find ways to increase Omega-3’s by consuming more fish, flax seeds, chia seeds, and walnuts. Flax and chia seeds are not just the health food industry’s latest fad; they are readily available and affordable even in stores such as Walmart. There are many tasty recipes online utilizing these seeds. Simply sprinkling them on salads or putting a scoop in your smoothies is a relatively easy way to get them in your diet and they don’t ruin the flavor. It is best to get healthy fats/oils from your diet, but you can use supplements too. There are many brands of fish and flax oils or supplements sold in stores and online.

Can I Apply Omega Oils Topically?

After reading about how good consuming these EFA’s are for your skin you may wonder if applying them directly on the skin would be beneficial. The good news studies are finding there are benefits to using them topically. One study found that using the omega oils topically gave as much benefit as consuming them. (Paula’s Skin Care, How Omega Fatty Acids Help Skin). Doing both could prove very beneficial. However, some oils healthy for your skin from the inside out could be pore-clogging when used directly on your skin. Feel free to contact me about any of my products that will not only clear up your skin but also add beneficial moisturizing oils and nutrients to your skin.

In conclusion, eating the right fats directly affects our skin in the short run AND in the long run. If you struggle with chronic acne or even occasional breakouts, the food/fats in your diet could be directly affecting your skin. The good news is eating healthy fats can help clear up your skin as well as bring other benefits.

When you schedule an appointment with me, we will go over your diet and potential triggers. I also evaluate your skin and find the right combination of products to eliminate acne and promote fresh, healthy skin. Call and make an appointment with me today! Topekacneskincare.com or 913-702-4769.

Why you can’t ignore pH.

You’ve seen the term “pH balanced” on some skincare products. What does it really mean and why does it matter? Do we really need to check the pH levels of the products we put on our skin?

In short, the answer is YES. And here is why…

Lets start by reviewing what we learned about pH in grammer school.
You may remember from science class that pH shows the level of acidity of a substance. PH stands for potential Hydrogen and is measured on a scale from 0-14, with 0 being the most acidic, 14 being the most alkaline, and 7 being neutral.

What is the Acid Mantle?
Our skin is covered by a thin shield called the acid mantle. This acid mantle acts as our first defense to protect us from environmental toxins and invading bacteria, including the bacteria that cause acne. The ideal pH for this protective layer is 5.5. When our skin’s pH level drops below 4.5 or above 6.5, it inhibits our skin’s ability to handle environmental stress and fight infections.

How do I know if the pH level of my skin is off balance?
Our skin gives us clues as to whether our pH is in balance or not. Signs that your pH can be too high or low in pH include being acne-prone, oily, red, inflamed, dry, sensitive or wrinkled.

What factors affect the pH of our skin?
There are a number of factors that influence the pH level of our skin including diet, age, and the products we use.

Diet
Our diets strongly impact our gut health which plays a central role in skin pH and the growth of bacteria on the skin surface. As you likely have heard, the typical American diet, high in sugars and processed foods, does not contribute to good gut health. We can have a positive impact on our gut health and pH, both internal and external, by avoiding sugar, processed and yeasty foods and by increasing greens, fermented foods, and water.

Soaps and skincare products
Most soaps are too alkaline and strip the skin of natural oils and thus cause dryness. Using products with the correct pH is critical to the health and proper pH of our skin. A word of caution about homemade/DIY skincare products. Often the household items included in these are either too acidic or alkaline for our skin and can cause damage to our acid mantle.

Age
As children our skin pH hovers around 7 and then as we move into adolescence, it lowers to around 5.5. Our skin then tends to become more acidic as we age due to the environment and lifestyle.

What can I do to balance my skin’s pH?
If our skin is too acidic or alkaline, we may be tempted to use a product on the other side of the scale in hopes of balancing our pH. This is not a good approach. Instead, it is best to use high-quality products with a pH near 5.5. Additionally, use probiotics to improve gut health, maintain a quality diet, and treat your skin gently so as not to damage the acid mantle.

Contact me today to discuss setting up a skin-care system that will help balance your skin’s pH and make it look it’s best!

Topekaacneskincare.com

913-702-4769

The answer is:  Yes and No.

Stress alone does not cause a case of acne, but it can make it worse.  People may have a zit or two even if they aren’t experiencing stress, however stress increases the chances of a break out even in clear skin.

You may have noticed in your own life during a really stressful time more blemishes appearing- perhaps before a big date, during finals, or an upcoming interview.  What are the mechanics behind this phenomenon?

How zits are formed.

Your skin is full of tiny pores that connect the surface of your skin with the lower layers, where the hair follicle and tiny oil producing glands are located.  Your skin needs a normal amount of oil to function properly, but when your body produces too much oil and there is a build up of dead skin, this creates a plug.  A clogged pore is the perfect breeding ground for bacteria, the bacteria feeds on the sebum, which creates inflammation, this creates pressure on the outside walls of the pore, which then ruptures and creates a pimple.

How stress relates to your skin breaking out.

There have been a few studies in recent years confirming that breaking out at stressful times is not just our imagination, there is a scientific reason.  “Acne is an inflammatory disease that can be exacerbated by hormones released during stress which increase inflammation.” (Dr. Michele Green).  Another study confirmed this, showing that when you are stressed a hormone called CRH can cause the glands in the skin to produce more oil.  (Dr. Adam Friedman, George Washington University).  A study in 2003 at Beth Israel Medical Center by Dr. Alexa Kimball also found that stress could trigger breakouts, and the greater the stress, the more pronounced the breakout.

Inflammation in our bodies.

We already know stress provokes inflammation in the body.  The oil glands in the skin are a part of the immune system, so turning on this immune response increases swelling and inflammation in the skin.  In addition, since chronic stress affects the immune system, this slows healing.

Other contributing factors from stress.

What’s more, people tend to itch when they are nervous or stressed, and scratching creates swelling at the site.  People who are stressed may pick at their skin more, increasing inflammation at the site.  They also tend to sleep poorly, eat less healthy food, and don’t follow their usual skin-care routines.  All these factors contribute to breakouts when you are stressed.

Our fast pace world

The pace of modern living create stress in our lives.  A 2014 study in the Archives of Dermatological Research found that acne in women is on the rise.  Their conclusion is that the fast-paced, pressure-filled society we live in is contributing to a worsening of acne conditions.

Take an inventory of your current life. 

Evaluate if you are unnecessarily tied to activities that don’t contribute positively to your or other’s lives.  Cut them out without shame.  Ask yourself what is causing you the most stress?  What can you cut back or change?  Take a break from some activities for a time.  Remember you don’t have to do everything right now.  There are different seasons for different opportunities.  Actively practice relaxing and letting go of the hold situations you cannot change have on you.  Remind yourself that life goes on and things have a way of working out whether you worry about them or not.  The world will not fall apart if you don’t manage every detail or do everything perfectly.  Trust that you will take care of what is most important.  Make a list of the problems you can do something about and write out how and when you will deal with them.

Managing stress can be stressful in itself

Do plan in your schedule time for social connection and maintaining friendships.  Do take time to care for yourself, for example:  Make time for physical activity you enjoy, Pursue creative endeavors.  Plan margin in between your activities.  Not every minute of every week needs to be filled.  Down time is good, it is not laziness.  Set a timer for when you need to go to bed so you are getting enough sleep.  Sleep is a great way to reduce inflammation and give the body time to heal and reset.  Implement an app or system on your electronic devices that will help you cut down your screen time.  Set up a time to talk with a friend, family member, or a counselor about nagging problems in your life, perhaps they can help you be accountable to cut out unnecessary activities and implement healthy habits.  Consider yoga and/or meditation.  If you are a spiritual person, schedule regular time on your calendar to grow your faith and talk to God about your problems.

If you have found helpful and simple ways to reduce daily and ongoing stress please share in the comments below.  As always if you have any questions about your skin care needs or if you have an emergency with a breakout at an important moment in your life, contact me, I can help you with immediate and ongoing skin care needs.

Please contact me at 913-702-4769, topekaacneskincare.com