You Are What You Eat
‘Doctors are learning that one of the best ways to reduce inflammation lies not in your medicine cabinet, but in the refrigerator. By following an
anti-inflammatory diet you can fight off inflammation for good. ‘
Frank Hu
Professor of Nutrition Harvard University
Inflammation is a natural process happening in the body that helps the body fight illness and can protects you from harm. In most cases, it is a necessary part of the healing process. However, like everything in excess, experts believe inflammation may contribute to a wide range of chronic diseases. Chronic low grade inflammation can be a silent killer. Examples of these are metabolic syndrome, which includes type 2 diabetes, heart disease, and obesity.
What we choose to eat, and what we refer to as an inflammatory diet, over time, impacts the overall health of our body and is ultimately reflected on the skin. We all know that there are good foods and not so good foods. Then there are really bad food choices. In moderation those lovely, sweet treats and deep-fried foods are manageable but when that fine line is crossed between healthy nutrition and very poor choices in nutrition, those choices can and will damage your body, especially your skin reflecting your overall appearance.
When your skin always has a pink or red appearance most of the time and/or you consider yourself to have sensitive skin you must start to look to your environment and lifestyle to include nutrition and exercise. If your change in skin colour is not going away, even with the use of sensitive skin care products, then look within.
Diet alone will not control inflammation but making suitable choices may help prevent it from getting worse. Changes in nutritional status that alter skin structure and function can also directly affect skin appearance. As scientists learn more about nutrition, what you eat, can significantly affect your health and the aging of your skin.
READ Food For Your Face.
What Causes unwanted Inflammation
Factors that may increase the risk of chronic inflammation.
- Aging
- Obesity
- A diet that is rich in unhealthful fats and added sugar
- smoking
- low sex hormones
- Chronic Stress
- Sleep concerns.
The Anti inflammatory Diet
Diet alone will not control inflammation but making suitable choices may help prevent it from getting worse. An anti-inflammatory diet includes fruits and vegetables, foods containing Omega fatty acids, whole grains, lean protein, healthful fats, and spices. Many plant-based foods are good sources of antioxidants that are preventative, working to slow the process of free radical damage in the tissues.
Some popular beverages and foods that reduce inflammation, and with it, chronic disease, says Dr. Hu. He notes, in particular fruits and vegetables such as blueberries, apples, and leafy greens that are high in natural antioxidants and polyphenols—protective compounds found in plants.
Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. Coffee, which contains polyphenols and other anti-inflammatory compounds, may protect against inflammation, as well.
Many popular diets already adhere to anti-inflammatory principles. For example, both the Mediterranean diet and the DASH diet include fresh fruits and vegetables, fish, whole grains, and fats that are good for the heart.
People on a Mediterranean diet avoid the following foods:
- refined grains, such as white bread, white pasta, and pizza dough containing white flour
- trans fats which can be found in margarine and other processed foods
- foods with added sugars, such as pastries, sodas, and candies
- deli meats, hot dogs, and other processed meats
- processed or packaged foods
Inflammation appears to play a role in cardiovascular disease suggests that the Mediterranean diet, with its focus on plant-based foods and healthful oils, can reduce the effects of inflammation on the cardiovascular system.
They include:
- olive oil
- high fiber foods
- tomatoes
- nuts, such as walnuts and almonds
- leafy greens, including spinach and Kale
- fatty fish, such as salmon and mackerel
- fruit, including blueberries and oranges
READ Foods that Fight Inflammation on Harvard Health Publishing
In conclusion, what can we take away from this?. Your skin, being your largest organ reflects what is going on inside your body. Pay attention to even the smallest of changes that you notice in your skin. These signs include rashes, colour change being brown spots or redness, even breakouts that you might not normally experience. Take care of your skin daily.
We also need to be aware of what we eat. What you choose to eat and the quality of what you eat, feeds your body with all the nutrients it needs to fight disease. As we age this becomes so important. We all want to age well and always be our best at every age. It all starts with nutrition, followed by attention to stress management and of course the healing power of sleep.
I have included a couple of links below that show what is commonly known as the dirty dozen. These foods contain the higher levels of pesticides and it is recommended that you by organic from this list if they are in season, grown locally and of course affordable.
The Dirty Dozen: 12 Foods You Should Be Buying Organic
Eat well… Love lots…..Be well and enjoy life
Trish
Written By Trish Green DiHom(Pract) B.Ed Cidesco Diplomat. Bach Flower Therapist.
Trish is a graduate of the Victoria University of Manchester, Trish is a teacher with 35 years of experience in the education field. For twenty of those years she has been an educator in the esthetics industry. She is an advocate for raising standards in education for Complementary Health Care Practitioners with special interest in Aromatherapy. Her career in the field of natural health and esthetics is wide and varied. From Doctor of Homeopathy to Cidesco diplomat, Trish is a dedicated professional, committed to ongoing education and the education of others.