#1 – Reduce Sugar and Carbohydrates
A diet high in sugar and refined carbohydrates triggers inflammation and oxidation at the cellular level. One study, published in the Journal of Clinical Endocrinology and Metabolism found that oxidative damage increased within two hours after sugar was consumed.
A high-carb diet also stimulates the release of insulin, which can directly stimulate cancer risk. Cancer cells have been shown to have six to ten times more insulin receptors than healthy ones.
And if the promise of a trimmer tummy and reduced disease risk doesn’t curb your appetite for sugar, perhaps the desire to preserve your appearance will…
Dr. Nicholas Perricone, M.D. believes that about 50 percent of skin aging is the result of glycation – a process where sugar molecules attach to collagen. This cross-linking causes the cellular “scaffolding” of your skin to break down.
Sugar can also affect the type of collagen you have (I, II or III). Type III is the most stable and longest lasting. But glycation can transform type III collagen into fragile type I. The result is a loss of suppleness and elasticity in the skin… and more lines and wrinkles.
It’s no wonder that a 2013 study, published in the peer-reviewed journal AGE, showed that subjects with higher blood sugar levels have a higher “perceived age.” In other words, according to a panel of voters, these subjects looked older.
The next step to preserving your skin (and reducing risk of all cancers) is to…
#2 – Reduce Omega-6 and Boost Omega-3
Believe it or not, the amount of fat we eat has not significantly changed over the past century. But the type of fats we eat has changed dramatically.
As we shifted from a diet rich in animal fats to one rich in processed oils (like corn, soybean, vegetable, sunflower and peanut oils), the rates of cancer and other chronic disease rose dramatically.
The Standard American Diet is excessively high in these omega-6 fatty acids, which are notoriously “unstable” and prone to rancidity and oxidation. Consuming them – especially in the quantity we do today – causes a cascade of oxidative stress and inflammation. This can lead to DNA mutation and damage to every system in the body, including the brain, eyes and heart.
But as it relates to today’s discussion… excess dietary omega-6 causes your skin to become especially susceptible to sun damage, sunburn, skin cancer, spots, wrinkles, sagging, and premature aging.
Equally troubling is the lack of omega-3s. In fact, the National Academy of Sciences published a review showing that our omega-6 to omega-3 ratio is essential to preventing skin cancer. Another study published in Cancer Research says:
“Epidemiological, experimental, and mechanistic data implicate omega-6 fat as stimulators and long-chain omega-3 fats as inhibitors of development and progression of a range of human cancers, including melanoma.”
Do your best to eliminate vegetable and seed oils from your diet. And increase your consumption of omega-3 rich foods and fish oil. For cooking, stick to saturated fats including tallow, lard and coconut oil. These fats do not readily oxidize and cause cellular damage.
In addition to reducing sugar and omega-6 fats, another critical step to protecting your skin is to…
#3 – Up Your Antioxidants
The standard diet is one that promotes oxidative damage. At the same time, it is deficient in the foods that provide antioxidant protection. This dietary “double whammy” creates the perfect environment for skin damage (and chronic disease).
Antioxidants can protect the skin in two important ways. First, they are able to prevent and repair the oxidative stress caused by ultraviolet radiation. But that’s not all. Many of these compounds are deeply pigmented (hence, the bright orange, purple, red, yellow and blue colors of many berries, fruits and vegetables). Studies show that these molecules can actually serve as a form of “nutritional
sunblock.”
So, protect your skin and your health by adding more deeply-colored vegetables, fruits and berries to your diet. Here are a few antioxidant-rich foods that are known to be the most protective:
- Cocoa: Rich in flavonoids, cocoa was found to safeguard against photo damage. Be sure to choose dark (not milk) chocolate to get the benefits.
- Berries, Cherries & Pomegranates: Rich sources of ellagic acid, a powerful cancer fighting nutrient that also protects your skin from sun damage, according to research from the Department of Nutrition and Food Science at Texas A&M.
- Green Tea: Contains EGCG – a powerful phytonutrient that slows sun-related skin aging and prevents skin cancer.
- Tomatoes: Rich in the antioxidant lycopene. One study found that volunteers who ate five tablespoons of lycopene-rich tomato paste daily for three months enjoyed 25 percent more sunburn protection.
- Wild Salmon: Loaded with astaxanthin – a potent “internal sunscreen” that prevents collagen degradation, wrinkles, sunburn, and DNA damage.
- Leafy Greens: Rich in lutein and zeaxanthin. These nutrients inhibit the UV damage to skin cells.
- Citrus Fruits: Oranges, lemons, limes and other citrus fruits boast limonene, a nutrient that protects skin cells from DNA damage.
Eating a diet that protects your skin will also have a vital impact on your health, overall wellness and your appearance for decades to come!
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To Your Health and Beauty,
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Healing Gourmet
