Of course, there is no single cause that causes all health problems. Food allergies and substance sensitivities, hormonal imbalances caused by stress and unbalanced nutrition – autoimmune diseases, low levels of “good” bacteria from birth (by the way, a common cause of colic in babies), use of antibiotics and contraceptives, drugs, heavy metals, environment and low the tendency to assimilate ingredients – these are the main reasons for our poor health. And the body can show us that we are not healthy in many ways: through fatigue, weakness, stomach problems, and most often through the skin.
Finding the Root Cause of Acne: Gut Health
When the intestines are not healthy, it immediately affects the skin. Acne is perhaps the most obvious manifestation of a skin problem and is a signal of an imbalance between “good” and “bad” gut bacteria. A diet rich in sugar, grains, animal and processed foods leads to hormonal imbalance, increased insulin levels, the growth of microorganisms of the genus Candida and other problems with the gastrointestinal tract. So nutrition is both the cause and the solution.
It is important to note that proper nutrition alone will not save you from all problems, but it does mean a lot for our body. Our body can break down whole foods and extract useful substances from them, which cannot be said about processed foods, no matter how “natural” they may seem. Moreover, by using various kinds of semi-finished products, we reduce the number of good bacteria in the intestines, and hence our immunity.
So, if your skin suffers from acne, know that you can cure it completely by reducing the intake of toxins in the body and starting to regulate your digestion. You can notice the first changes in just a week of following a clean diet.
Below is a list of rules that you should follow to keep your intestines and skin healthy for life.
1. Eat orange vegetables
Pumpkin, butternut squash, sweet potato, carrots, orange bell peppers are rich in the antioxidant beta-carotene (which is converted into vitamin A in the body). All these vegetables have a bright orange pigment (this is beta-carotene), which improves the immune system, most of which is located in the digestive tract. Beta-carotene also improves skin pigmentation and helps fight various diseases, because. reduces inflammation, one of the forms of which are acne. Try to include these foods in your diet daily; baked or grilled sweet potatoes and butternut squash, pumpkin smoothies, cereals or pureed soups.
2. Add spinach and other leafy greens to every meal
Spinach is rich in B vitamins, which improve skin health, and vitamin E, which acts as an antioxidant, reducing inflammation and free radical formation. Spinach is also rich in protein, which is involved in the construction of skin collagen. In addition, spinach is an excellent source of iron, which means it improves blood flow to the skin and improves metabolism. By adding some lemon juice to spinach, you can use vitamin C to improve the absorption of non-heme iron from any plant source. Other leafy greens that can also be added to your skin health diet are chard, kale, romaine, parsley, and cilantro.
3. Eat fermented foods every day
Fermented foods include sauerkraut, kimchi, kefir, pickles, apple cider vinegar, and kombucha. They are full of probiotic cultures that increase good bacteria and fight bad bacteria. You can choose dairy-free kefir or yogurt made with coconut and coconut water. When you choose sauerkraut or kimchi, make sure they are stocked in the refrigerated section of stores as living cultures are very sensitive to conditions and die at high temperatures.
4. Avoid fried and processed foods
Junk food, fast food, and other fried and processed foods slow down the process of releasing toxins from the body and lead to the death of “good” bacteria. They also increase the spread of bad bacteria and make you feel unwell as a result. All because your body spends too much energy to fight them. And all these unprocessed toxins exit through the skin – the largest organ of our body. Many people don’t see the connection, but it’s obvious. Don’t be one of those who doesn’t see the relationship between junk food and facial inflammation. Think about what you eat!
5. Increase your water intake
It’s not even about those notorious 6 glasses a day, but about how rich in water the foods you eat. Water cleanses the body and makes digestion easier, so try to include more water-rich drinks in your diet, such as herbal teas and homemade smoothies.
6. Eat Sources of Vitamin C
Vitamin C helps reduce inflammation and improve the appearance of the skin. Fortunately, there are many sources of vitamin C, including lemons, limes, carrots, tomatoes, peppers, spinach, romaine lettuce, kale, parsley, dandelion, chard, argoula, zucchini, and apples. Oranges, melons and even bananas also contain it. If you’re sensitive to citrus, look elsewhere, for example, if you’re a superfood lover, goji and camu camu can help you add vitamin C to your diet.
7. Don’t Forget Healthy Fats
Healthy fats help keep skin healthy. Fats help reduce inflammation and restore the integrity of the skin, which is very important for acne. To see the result, it is not necessary to eat too much fat, 1-2 tablespoons of oil per day is enough. Skin’s best friends in this case: olives, raw almonds, raw cashews, raw pumpkin seeds, raw brazil nuts, raw walnuts, raw pecans, raw cocoa powder, and avocados. All of these foods contain some amount of omega-3s, amino acids, B vitamins, and minerals such as selenium and iron. Coconut, coconut and olive oils also have excellent anti-fungal and anti-inflammatory effects.
Focus not on the food you can’t eat, but on the food you can. Use exactly this advantage on the way to healthy skin. To populate the intestines with beneficial bacteria, you can try to drink probiotics. Fill your plates with antioxidants and your skin will soon say “Thank you!”