Eat your way to perfect skin

Having a perfect skin seems like a distant dream nowadays because of the erratic diets and varied routines we follow, most of which are not ideal for flawless skin. Acne is a nightmare not just for teens but for adults who suffer from the condition as well. Acne in the form of blackheads, whiteheads, and pimples are caused because of pores getting clogged with oil and dead skin. In addition to unpleasant blotches and an unclear complexion, acne may scar the skin on a more permanent basis. There are many causes for acne such as a bad diet, stress, hormonal changes, excess oil, bacteria, medications, and health issues such as PCOD/PCOS, and there are several beauty treatments that help with minimising and sometimes eradicating acne as well. Amongst these, it is a popular treatment. In addition to helping with acne, it also has anti-ageing properties – making is doubly valuable in skincare. Retinol is a form of Vitamin A that helps to minimise fine lines and decreases the appearance of pores. However, in order that it does its job well, it is necessary for a patient to have proper nutrition, especially while on a Retinol treatment.

WHAT TO AVOID

One thing that affects skin the most is diet. There are certain foods which raise blood sugar that release a hormone called insulin which can cause oil glands to produce oil that can increase the risk of acne. Foods such as white rice, pasta, sugar and white bread have insulin producing effects as they are made of simple sugars. For some people even chocolates can worsen acne. Refined foods and processed foods can also worsen your acne. Hence, avoid processed and refined foods and instead opt for natural and whole foods.

FOOD GROUPS TO OPT FOR

Here are some forms of diets that help get the glow on.

• Low Glycemic Diets are low in simple sugar. According to studies, low glycemic loads can lead to marked improvement in acne.

• Eating foods rich in zinc such as turkey, lentils, and quinoa help keep the skin clear.

• Vitamin A helps to control the skin’s inflammatory response and increases its tensile strength to heal. Vitamin A also reduces the risk of infection. Foods that are rich in Vitamin A are sweet potatoes, carrots, apricots, kale, and spinach.

• Vitamin C is a highly effective antioxidant that protects cells from damage by free radical and it strengthens the connective tissues of skin and muscle. Foods like lemon, kiwi, orange, sprouts, grapefruit, and brussels, are rich sources of vitamin C.

• Vitamin E is an antioxidant that prevents build-up in arteries and limits tissue damage. It also helps to heal scars. Spinach, broccoli, tomatoes, peanuts, almonds, and sunflower seeds are rich in vitamin E.

• Anti-inflammatory minerals such as magnesium and zinc have properties that help reduce inflammation like redness, swelling and pain and they may help in improving acne. These minerals help regulate metabolism, hormone levels and skin development. Foods like tomato, olive oil, green leafy veggies, almonds, walnuts blueberries, strawberries, fatty fish, and oranges have inflammatory properties.

• Proteins helps in fastening the process of healing and are an important part of cell regeneration. They repair skin, balance body fluids, and help muscle growth. Foods like egg, nuts, poultry, legumes, meat, and fish are rich in protein.

• Omega-3 is a fatty acid that has anti-inflammatory properties, which helps in quick healing. Omega-3 is found in fish oil and walnuts. As acne often causes emotional distress, consumption of omega-3 can be dually beneficial.

It is necessary for a patient to have proper nutrition, especially while on a Retinol treatment.

KEEP IT WELL-ROUNDED WITH GOOD FOOD, REGULAR EXERCISE AND MEDITATION

Eating complex carbohydrate foods can reduce the risk of acne as they are low glycemic. Whole grains, unprocessed fruits and vegetables, and legumes are healthy for skin as they reduce inflammation. Also eating foods like carrots, sweet potato, green veggies, blueberries, tomatoes, brown rice, turkey, peas, beans, lentils, pumpkin seeds, salmon, and nuts help to treat acne.

Naturally, along with a well-balanced diet, it is important to keep your body physically fit as well. Exercise can help in increasing blood flow and improving the glow of your skin. Cardio exercises such as running and cycling promotes sweating which is good for healthy skin. It is best, when possible to exercise in clean and fresh air and avoid direct contact with the sun, dust and pollution.

Since stress is a formidable reason for acne, it is important to keep your mind calm and positive – chanting and meditation works wonders to keep stress levels down.

For perfect clear and glowing skin, eat healthy fruits and vegetables, drink enough water, exercise regularly and stay happy.

DR ROHINI SOMNATH PATIL is a dietitian and nutritionist. She is the founder and CEO of nutracy Lifestyle and FSSAi Eat Right Award Winner (as social media influencer) presented by our Honorable Union Health minister and Honorable minister of State for Health and Family Welfare, on the occasion of first World Food Safety Day.