Skin is pretty important to your overall appearance — it’s part of that “first impression.” In fact, there is a lot riding on the story your face tells, so I asked some top skin and nutrition experts a few critical questions.
[ To Download This Podcast as an MP3 file Right Click Here. Select "Save Target As" and Save on Your Desktop. ]
How much does your diet affect your skin and how you look?
According Leslie Baumann, M.D., professor of dermatology at University of Miami and author of TheNew York Times best seller The Skin Type Solution(Bantam, 2006), “Your diet plays a crucial role in everything from skin hydration to redness, acne and aging. Even broken blood vessels on the face can be caused by diet.” Most experts agree that a good diet can influence the quality of your skin. “A substantial amount of overall skin health is related to diet – probably the same magnitude as with other health states, such as cancer and heart disease, where diet is generally accepted to account for about 30 percent of overall risk,” says Shawn M. Talbott, Ph.D., nutritional biochemist and author of Cortisol Control and the Beauty Connection (Hunter House, 2007).
What can you add to or change in your diet today that will show visible results in your skin?
Green Tea and Red Wine: Wrinkles are caused by a loss of three vital skin structures: collagen, elastin and hyaluronic acid (HA). The goal in wrinkle treatment is to increase levels of these three substances, says Baumann. Water, green tea and red wine can help.
Baumann recommends at least 2 to 4 cups of green tea per day. Talbott agrees: “It has a high content of flavonoid/catechins, (which can help to strengthen collagen microstructures in skin) and of theanine – an amino acid associated with relaxation and cortisol control. Too much cortisol can induce disruptions in blood sugar and inflammation.” Red wine has a flavonoid/collagen effect similar to green tea and is known for its relaxation effects and blood-flow promotion, Talbott adds.
Water: Of course you need to drink water to prevent dehydration. “However, as far as skin is concerned, it is not how much water you drink but how well your skin holds onto the water and keeps it from evaporating. Skin needs adequate levels of fatty acids, ceramides [a type of fat] and cholesterol to hold onto water. This is why vegans and people on low-cholesterol diets or cholesterol-lowering drugs have dry skin. Any liquid you drink can provide skin hydration; however, water consumption should be increased when drinking caffeine and alcohol, both of which can dehydrate you,” says Baumann.
Omega-3s: These healthy fats seem to be the miracle food of the decade and are probably among the more promising nutrients in our diet. “Omega-3 fatty acids help maintain cell membranes so that they are effective barriers — allowing water and nutrients in and keeping toxins out. Omega-3s also seem to protect skin against sun damage. In a study of skin cancer, people who ate diets rich in fish oils and other omega-3 fats had a 29 percent lower risk of squamous cell cancer than those who got very little omega-3 fats from food,” says Bauer. They are also anti-inflammatory, so they help reduce acne and facial redness. “Good food sources include oily fish, sardines, Pacific oysters, lake trout, flaxseeds, walnuts and omega-3 fortified eggs.” Baumann recommends that we eat salmon at least three times a week for these effects.
Grains: Eat more whole-grain carbs (as opposed to refined carbs), which don’t cause the blood sugar spikes that lead to the glycation [sugar breaking down] of skin proteins that accelerates wrinkling, says Talbott.
Alpha Lipoic Acid: According to Baumann, this was originally thought to be an antioxidant that helps with skin, but that is now questioned by a study in the Journal of Investigative Dermatology.Therefore, she does not recommend it as a supplement.
Vitamin C: It’s involved in collagen production and protects cells from free radical damage. “Scientific studies found that when lab animals ate vitamin C-fortified food, their skin was better able to fight off oxidative damage,”says Bauer. Baumann adds that getting the proper amount of vitamin C in your diet can help reverse wrinkles. Good sources include peppers (red/green/yellow), oranges, strawberries, lemons and broccoli.
Vitamin E: This helps protect cell membranes and guards against UV radiation damage. “Some research suggests that vitamin E may work in combination with vitamin C to provide an extra boost of anti-aging skin protection. I recommend eating wheat germ, avocado, fortified cereals, nuts and seeds,” says Bauer.
Beta Carotene: Another antioxidant critical for skin health is beta carotene, which is converted to vitamin A in the body. “Beta carotene/vitamin A is involved in the growth and repair of skin tissue and may protect against sun damage. In extremely high doses, straight vitamin A from supplements can be toxic, but ample beta carotene from foods like sweet potato, pumpkin, carrots, mangoes and apricots is entirely safe and great for your skin,” says Bauer.
Selenium: “This helps safeguard the skin from sun damage and delays aging by protecting skin quality and elasticity. Dietary selenium has even been shown to help prevent some skin cancers in animals,” says Bauer. Food sources include Brazil nuts, tuna (canned light in water), crab and wheat germ.
Coenzyme Q10: According to Baumann, research at the University of Miami has demonstrated a positive result from using coenzyme Q10 supplements to treat skin cancers. She recommends 200 milligrams every morning because it has a caffeine-like effect. Coenzyme Q10 is preventative, so its effects are cumulative and not immediate. If you are on a cholesterol-lowering statin drug, it is imperative that you take coenzyme Q10 supplements because statins lower your level of coenzyme Q10, she adds.
Glucosamine: Available as a dietary supplement, it increases hyaluronic acid levels, which helps skin hold onto water and gives it plumpness, says Baumann. Results can be seen in four to six weeks. The enzymes in the skin that perform a variety of functions need water to work. Without water, skin will age faster and will be more likely to itch and get red.
What are the foods that actually damage your skin?
Sugar: Sugar is the most detrimental to skin. It increases acne and may speed aging by causing glycation – the result of sugar breaking down and bonding with protein molecules, which reduces the elasticity of the collagen and leads to tougher, wrinkled skin, says Baumann. According to Talbott, “Sugar is very bad for the same reason that poorly controlled diabetics have more heart disease and blood vessel damage (due to glycation of these tissues). The same effects can occur to the skin due to excessive blood sugar fluctuations.” And a recent study shows that refined sugary foods that promote inflammation may also negatively affect the skin, as can other inflammatories such as white flour products, saturated fat and trans fat, says Bauer.
Spicy Foods: If you are prone to facial flushing, hot (temperature) or spicy foods will increase flushing, leading to dilated visible blood vessels on the face.
Caffeine: It can dehydrate you, but it also has an anti-inflammatory and anti-aging effect.
It is the most popular ingredient in cellulite creams and is now a hot new ingredient in many skin-care products, adds Baumann.
Alcohol: Red wine has two substances that actually prevent aging -- grape seed extract and resveratrol. However, too much alcohol leads to free radicals, which age the skin, says Baumann.
Chocolate and Greasy Foods: Most of the research says that chocolate doesn’t specifically affect your skin; however, foods that are high in saturated and trans fats have been shown to do so. Plus, chocolate has sugar, which has also been shown to affect your skin.
Stress: “This can increase oil production in the skin (via cortisol overexposure) – leading to clogged pores and an environment suitable for bacteria overgrowth. In addition, cortisol overexposure can increase inflammation, leading to greater redness of acne eruptions,” says Talbott.
What foods are helpful to actually apply to your skin, and why?
According to Baumann, “Many citrus fruits are used to exfoliate the skin because they fall into the alpha hydroxy acid family. Milk, which contains lactic acid, an ingredient still popular in skin care today, has been used topically since Cleopatra’s day to remove dark spots and fine wrinkles. Soy, when applied topically, can have estrogenic effects that help keep postmenopausal skin from losing collagen and wrinkling. Cucumbers have long been known to be anti-inflammatory when applied topically (usually to swollen eyelids). Chamomile is also a popular anti-inflammatory (but not for those allergic to ragweed). Soaking chamomile tea bags in cool water seems to be the most popular method of application.”
Are there different treatments for Dry vs. Oily Skin?
According to Baumann, dry skin needs omega-3s (found in salmon and other fatty fish) and other fatty acids plus a small amount of cholesterol to remain hydrated. Drinking more water also helps. If you are a vegan, adding flaxseed oil to your diet will help hydrate the skin, reduce redness, and puff out fine lines, restoring skin radiance. Skin radiance results from the reflection of light off a smooth surface.
Whereas, oily types need vitamin A, which helps to decrease oil production. It’s found in beef liver and fruits and vegetables including carrots, spinach, kale, butternut squash, cantaloupe, mangoes, pumpkins and sweet potatoes. If you suffer from redness and facial flushing, add omega-3 fatty acids as discussed above but also cut out hot (temperature) foods, spicy foods, alcohol and caffeine.
______________________________
_______
CHARLES STUART PLATKIN is a nutrition and public health advocate, author of The Diet Detective's Calorie Bargain Bible (Simon & Schuster, 2007) and founder of
DietDetective.com, the health and fitness network. Copyright 2007 by Charles Stuart Platkin. All rights reserved. Sign up for the free Diet Detective newsletter at www.DietDetective.com
In response to the above comment, remember everything in moderation. Depending on your body's individual needs. You are the best Doctor for your body, listen to it. Great article. Dr. Baumann is amazing!
The original 1972 book that made Dr. Atkins famous!
Sometimes I don’t even think we realize just how brilliant the late great Dr. Robert C. Atkins really was for espousing what he did during his amazing career. Sure, low-carb diets had been out there in the public eye for over a century (most notably from William Banting in 1864 with his Letter On Corpulence) before he came along. But it was the charisma and enthusiasm for the low-carb lifestyle that Dr. Atkins brought to the public arena that captured the attention of millions of people worldwide who were interested in learning more about how low-carb could help them shed the pounds and restore their good health.
If you care about diabetes health, then sign this petition!
We all know how incompetent many of the government and leading health organizations are in the United States as it relates to providing information to the public about taking care of themselves to protect against disease and death. We’ve seen it with the failed low-fat, low-calorie diets they’ve been pushing on the American people for decades with no positive impact whatsoever and yet they continue to promote it as the only way to control obesity and health. If the definition of insanity is doing the same thing over and over again expecting a different result, then I do believe we can officially describe those in charge of health policy in America as INSANE!
(Source: American Medical Association. JAMA) Adults with memory problems who participated in a home-based physical activity program experienced a modest improvement in cognitive function, compared to those who did not participate in the program, according to a study in the September 3 issue of JAMA.
As the world population ages, the number of older adults living with Alzheimer disease (AD) is estimated to increase from the current 26.6 million to 106.2 million by 2050. "If illness onset could be delayed by 12 months, 9.2 million fewer cases of AD would occur worldwide. For this reason, attempts have been made to identify individuals who are at increased risk of AD and to test interventions that might delay the progression of prodromal symptoms [early non-specific symptom, or set of symptoms] to full-blown dementia," the authors write.
Eric Cressey is the owner of Cressey Performance, a facility with locations in Hudson and Framingham, Massachusetts. A highly sought-after coach for healthy and injured athletes alike, Eric has helped athletes at all levels - from youth sports to the professional and Olympic ranks - achieve their highest levels of performance in a variety of sports.
Cressey received his Master’s Degree in Kinesiology with a concentration in Exercise Science through the University of Connecticut Department of Kinesiology, the #1 ranked kinesiology graduate program in the nation. At UCONN, Eric was involved in varsity strength and conditioning and research in the human performance laboratory. Previously, Eric graduated from the University of New England with a double major in Exercise Science and Sports and Fitness Management. He has also written the book Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program
Paul Goldberg has worked with Olympic and professional athletes in the NFL, NBA, NHL, and NCAA, among others. He currently works with the Colorado Avalanche hockey team and continues to train athletes in many different sports. He is a certified strength-and-conditioning specialist and a registered dietitian. He is also the author of a new book called The Lean Look (Broadway, 2008)
The Why: The TRX Suspension Trainer is a very cool product that can be used ANYWHERE, ANYTIME. No more excuses. It really works your core - and helps to get you in shape by using your own body weight. A word of caution: this product is not suitable for those who are not already physically inclined. Make sure to read ALL of the materials and follow the directions because you can get hurt if you don't. This training bundle includesthe TRX Suspension Trainer, two anchoring options and two workout dvds.
The Why: This amazing website has over 10,000 links to just about anything related to food: recipes, nutrition information, daily menus, nutrient look-up, food forums – you name it.
Skin is pretty important to your overall appearance — it’s part of that “first impression.” In fact, there is a lot riding on the story your face tells, so I asked some top skin and nutrition experts a few critical questions. 
TrackBack URI for this entry
Subscribe to this comment's feed
Eric Cressey is the owner of Cressey Performance, a facility with locations in Hudson and Framingham, Massachusetts. A highly sought-after coach for healthy and injured athletes alike, Eric has helped athletes at all levels - from youth sports to the professional and Olympic ranks - achieve their highest levels of performance in a variety of sports. 
Paul Goldberg has worked with Olympic and professional athletes in the NFL, NBA, NHL, and NCAA, among others. He currently works with the Colorado Avalanche hockey team and continues to train athletes in many different sports. He is a certified strength-and-conditioning specialist and a registered dietitian. He is also the author of a new book called 
Calorie Bargain: TRX Home Training Bundle
Calorie Bargain: The Recipe Link (
and my skin is sagging now
how to tighten it?