Skincare…From the Inside Out.

Acne, eczema, dry skin, wrinkles, rashes, yeast, keratosis pilaris (chicken skin) are common skin problems I hear about from women.

By the time I see them, most have tried a variety of cleaning regimens, lotions, and creams.

Putting substances on the skin can be helpful on occasion but mostly won’t offer more than passing relief or just the sense that you are doing something about it. 

The problem is almost always coming from the inside out. And remember, everything you put ON your skin ends up IN your body.

In fact, all that washing often worsens the problem. Washing away the oil makes your body think it needs to make more.

Eating real food, and perhaps supporting the skin with a few supplements, is one of the most effective ways to improve the look and feel of your skin, and treat skin conditions. 

Vitamin A

Acne, dry skin, and keratosis pilaris, known as “chicken skin”, are all signs of insufficient Vitamin A. 

But how could you be deficient in A when you eat all those carrots and other orange and yellow fruits and veggies, right? 

What is in carrots is a lot of beta-carotene, a precursor to Vitamin A. Unfortunately, about 40% of us have a genetic mutation so we don’t convert beta-carotene into useable Vitamin A well.

So, it is best to eat preformed vitamin A or retinol. This is only found in animal products like organ meats, some fish, grass-fed dairy, pastured egg yolks, dark meat poultry, and cod liver oil. 

This might explain why so many people are deficient in A, especially if following a diet that excludes animal-based foods.

Zinc

Zinc protects against sun damage and is anti-inflammatory. Studies show that dietary zinc may reduce acne as effectively as antibiotics like tetracycline. Zinc also increases the level of vitamin A in the blood. 

Once again, plant foods like pumpkin seeds and other nuts have high zinc content on paper but may be less bio-available. Soaking nuts and seeds can help improve this.

The best food sources of zinc are organ meats like kidney and liver, red muscle meats like beef and lamb, and shellfish like oysters and scallops. 

Vitamin C

Vitamin C is needed for the production of collagen. Lack of collagen may result in wrinkles and sagging skin. Vitamin C also improves scar tissue repair.

The highest food sources of vitamin C are bell peppers, guava, dark leafy greens, broccoli, Brussels sprouts, citrus fruits, and strawberries. Consuming a wide variety of raw and lightly cooked plant foods regularly is the best way to get adequate vitamin C. Vitamin C is heat-sensitive, so it can be destroyed in high-temperature cooking.

Omega-3 fats

Omega-3 fats decrease skin inflammation. They also reduce redness, itching, and scaling, and may reduce skin cancer risk. 

Western diets tend to be higher in omega-6 fats. Though we need some Omega-6 they can be inflammatory. This may be why we see such an increase in inflammatory skin conditions like acne, eczema, psoriasis, and rosacea in people following the standard American diet. 

The best source of omega-3 fats is cold-water fatty fish. I recommend eating about ½ to one pound per week. This would include sardines, salmon, mackerel, trout, anchovies, black cod, and shellfish like oysters. 

If you can’t or don’t eat fish, I suggest you regularly take a high-quality fish oil like cod liver oil or ratfish oil. 

You may also want to limit your intake of omega-6 fats from industrial seed oils like corn, soy, canola, and cottonseed oil.

Biotin, niacin (B3), selenium, silica, and K2

Biotin, niacin (B3), selenium, silica, and K2 are all important for skin health too. Consuming and absorbing these nutrients is necessary for skin to be healthy.

Probiotics

Lastly, probiotics have been shown to reduce inflammatory acne and improve skin conditions like acne rosacea, dermatitis, and psoriasis.

Acne, acne rosacea, and eczema have been linked to leaky gut and SIBO. In these cases, a comprehensive gut treatment that includes probiotics may be needed.

The best food sources of probiotics are fermented foods like sauerkraut, kimchi, yogurt, kefir, beet kvass, and kombucha. 

You may also want to eat prebiotic foods. These feed the beneficial bacteria that are already in your gut. Prebiotics include onions, leeks, garlic, Jerusalem artichokes, starchy vegetables, and some non-starchy vegetables, like asparagus and dandelion greens. 

If you have tried taking probiotic supplements and did not tolerate them well, it could be a red flag that you have gut issues. You may need to treat your gut first. 

You can improve your skin health with these measures. If you would like further guidance in dealing with your particular issue, get in touch.