skin health

Understanding the importance of skin health, Omega-3s and Omega 6s, skin healthy foods, and good skin care routines

the importance of skin health

It's the body's first defense against disease and infection, and it protects your internal organs from injuries. It is, in fact, the largest organ in the body. The skin helps regulate body temperature and prevents excess fluid loss, and it also helps your body remove excess water and salt.

fatty acids and the skin

Essential fatty acids contribute to skin health -- omega-6 fatty acids promote healthy skin growth, while omega-3 fatty acids help to prevent dry skin. A poor diet puts you at risk of an omega-3 fatty acid deficiency, and, as a result, you might notice skin and hair problems.

foods rich in Omega 3 fatty acids

Omega-3 fatty acids are readily available in a wide variety of plant foods. Sources include walnuts, flaxseeds, chia seeds, hemp seeds, edamame, seaweed, and algae. Other green leafy vegetables and beans also contain small amounts.

Pay special attention to food sources of a poly-unsaturated fat called omega-3 fatty acids. These fatty acids are anti-inflammatory and may help skin conditions like eczema and psoriasis. They also form the building blocks of healthy skin.

You can find omega-3 in oily fish, such as salmon, trout and sardines.

other foods for healthier skin

Fruits and vegetables contain powerful antioxidants that help to protect skin from the cellular damage caused by free radicals. These free radicals may be triggered by smoking, pollution and the action of sunlight.

Eat a rainbow of colorful fruits and vegetables, and aim for at least five portions a day. Beta-carotene, found in orange fruit and vegetables such as carrots, sweet potatoes and pumpkins, and lutein, found in kale, papaya and spinach are both important for normal skin cell development and healthy skin tone.

foods to avoid for healthier skin

sugar

Sugar has a fairly immediate and significant effect on the body; it triggers an insulin release which can knock the body’s hormonal balance out of kilter and appears to increase the likelihood of developing acne. Many eczema sufferers say that they experience flare-ups after a sugar overload.

refined grains/carbohydrates/high gi foods

Like sugar, refined grains like white bread, pastries, cereals, white rice, pasta and noodles, can have a significant effect on the body; carbs mean your blood-sugar levels rise and this can have a knock-on effect on the skin, increasing inflammation and affecting how your body responds to triggers.

fats/fried foods

Fatty foods seem to have a connection with acne, in that the more fried food you eat, the more likely you are to have spots.

dairy

Some studies have suggested that teenagers who regularly consume cow’s milk products are more likely to suffer from acne, even if it’s not entirely clear why! Dairy can also cause allergic reactions, which worsen eczema in those susceptible.

gluten

For some people - notably those with coeliac disease and who develop dermatitis herpetiformis - gluten is a definite trigger for skin flares. For others, the link is not so clear. It could be that refined carbs, not gluten, are increasing the severity of inflammatory responses or it could be something else entirely. Gluten intolerance tends to be part of a whole picture of digestive issues that have a knock-on effect on skin.

Remember that what you eat can also have a positive effect on your skin. If you’re feeding your skin with the vitamins and nutrients it needs to stay healthy, it will be in a better condition to resist inflammation. So even if you’re avoiding your triggers, make sure you’re adding in some positively beneficial foods as well! One of the best ways of managing your eczema or psoriasis is to be as healthy as possible in all other ways, and a good, nutritious diet is absolutely key to health.

good skin practices

Good things come to those who wait — and that includes skincare routines. Even the best skincare products take time to work, so don't expect results overnight. If you stick to a consistent, daily routine, you can likely expect to see some benefits within six to 12 weeks — and it can often take at least three to four months to know if your new routine is really working.

Usually, a basic routine includes removing makeup, cleansing your face, applying a spot treatment for any blemishes, using sunblock during the day, and putting on moisturizer.

Board-certified dermatologists are experts when it comes to the skin, hair, and nails, diagnosing and treating more than 3,000 diseases and conditions, including skin cancer, acne, psoriasis, and eczema.

in conclusion

Your skin is the organ that comes into contact with the rest of the world. It holds body fluids in, preventing dehydration, and keeps harmful microbes out—without it, we would get infections. Your skin is full of nerve endings that help you feel things like heat, cold, and pain. If you couldn’t feel these things, you could get badly hurt and not even know it!

Since your skin plays such an important role in protecting your body, you should keep it as healthy as you can. This will help you keep from getting sick or having damage to your bones, muscles, and internal organs.

Skin is actually your body’s largest organ by size. Your skin helps keep your body temperature even. If you get too hot, blood vessels near the surface of the skin, called capillaries, enlarge to let the warm blood cool down.

Your skin also makes vitamin D when the sun shines on it. Vitamin D is important for the health of your bones and other parts of your body.

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