Enjoy our "Inner Wellness, Outer Beauty" blog from 2015 with all new scrub me secrets!
It's no secret, scrub me™ is all about using healthy ingredients to treat and pamper our skin. We not only pay close attention to what goes unto our bodies but also what goes into our system. Nutrition plays a pretty big role in maintaining healthy skin. Total body wellness is very important when striving for a radiant complexion! Certain proteins and carbs work with different vitamins and minerals to keep the skin's barrier functioning properly. Since we are all different, there is no one specific diet that will lead to bright, healthy skin. With each different skin type, concern, or condition come different nutritional changes that can be made to achieve the healthiest skin possible.
scrub me secret: starting a new diet or doing a cleanse can sometimes cause our skin to purge toxins, causing some temporary blemishes to pop up. Also, switching up your diet drastically could take your body a little time to adjust. Experiencing breakouts (especially in the cheek area) is common when incorporating a lot of new foods into your diet.
Dry Skin / Wrinkled Skin
Dry skin and aging skin have quite a bit in common. Both of these skin types require extra moisture and nourishment and need a little more help protecting their precious proteins. Eating foods containing "good" or unsaturated fats will help your skin be softer. Vitamins C and E are also excellent to work into your diet. Here are a couple of our favorite ingredients to incorporate into your diet for dry and aging skin.
scrub me secret: Because the structure of the skin is composed of proteins, vitamins, and minerals, it is often found that nutritional deficiencies are at the root of some skin care issues. If you do not have a well-balanced diet, it could be damaging your complexion.
Omega-3 fatty acids:
These fatty acids are part of a group of nutrients called "essential fatty acids". This means they are needed in order for your body to function properly, skin included! When correctly balanced with their partner, omega-6 fatty acids (which we will cover in a minute) your skin is able to stay hydrated and strong. Omega-3 fatty acids can be found in foods such as walnuts, flaxseed, salmon, soy, and sardine.
Omega-6 fatty acid:
These essential fatty acids mainly come from vegetable oils. It is important not to deprive your body of all fats and oils as they can help the body function better when consumed in moderation. Omega-fatty acids can be found in oils and foods such as: safflower oil, grape seed oil, wheat germ oil, sunflower seeds and walnuts.
This vitamin is an essential antioxidant needed to help protect the skin and aid it in healing properly. Ingesting antioxidants helps our overall immune system and when antioxidants are internally delivered to the skin, it helps preserve our collagen and elastin. Foods containing vitamin C include Blueberries, oranges, strawberries, bell peppers, and broccoli. Yummy!
scrub me secret: if you are also experiencing acne you will want to avoid getting your vitamin C from a lot of citrus fruits. Some have a small allergy to these fruit which contributes to facial acne.
This vitamin, like vitamin C, also helps protect collagen and elastin with its antioxidant abilities. Vitamin E has the ability to increase circulation, meaning blood is able to flow properly to our skin and other organs. Vitamin E can be found in foods such as almonds, spinach, kale, avocado, papaya, and olive oil.
Oily Skin / Breakout-Prone Skin
Unlike dry and aging skin, this skin type has no lack of fats or oils. There are a few ingredients we can add to our diet to help control oils and acne but we also want to consider what we should omit from our meal plan. Internal inflammation and insulin spikes caused by certain foods can aggravate congested skin. Sugars and carbohydrates that are high on the glycemic index should be avoided as they create these problems. Things like probiotics, high fiber foods, and vitamin A can help keep our systems regular and maintain balanced skin. We've listed some main ingredients that are great for this skin type and also what to avoid when trying to balance oils and clear acne.
High Glycemic Foods:
Foods that are high on the glycemic index are foods that affect blood sugar more quickly and severely than others. Spikes in blood sugar can cause insulin to rise quickly. When levels of insulin are high it not only creates inflammation in the body but also triggers excess sebum (oil) production in the skin. These foods are just as damaging to our body internally as they are to our skin. Many processed foods and refined sugars are high glycemic foods. White bread, white rice, pasta, processed baked goods, candy, and sugary drinks are on the list of foods to avoid.
scrub me secret: unknown food allergies are sometimes the culprit behind breakouts. when congestion is mainly in the cheek area or sides of face, this could be a sign that you have a food allergy that is triggering acne and inflammation. sometimes a simple allergy to dairy, gluten, etc. could be the roadblock to clear skin. Ask your physician for an allergy test!
scrub me secret: an elimination diet is a diet that has you remove foods that have been known to cause allergies. For a short time (usually 3-6 weeks) you eliminate foods like gluten, dairy, soy, citrus fruits, nuts, processed sugars, alcohol, and caffeine. After the given time period, start slowly adding these foods one by one back into your diet. this should help determine what could be causing your skin & body to react negatively.
Try eating this:
These are good bacterias that have health benefits for our gut and dietary system. Since nutrition is closely related to our skin health, it makes sense that ingesting these good bacterias can help regulate oils and acne. The good bacterias help offset inflammation in the body which in turn helps create less oil production. Probiotics can be found in foods like tempeh, yogurt, and keifer or you can find them in supplement form and take them by mouth daily.
Foods high in fiber are known to keep our digestive system regular. This helps ensure the removal of toxins in the system. Another benefit of high fiber foods is that a lot of them contain other nutrients that are needed for optimum skin health. Good amounts of fiber can be found in foods such as oats, beans, quinoa, peas, and brazil nuts.
This vitamin is a common ingredient in many acne products due to its ability to help skin shed excess skin cells that can cause breakouts. Internally, vitamin A helps to reduce the amount of pore-clogging oils produced in the skin. Like vitamins C and E, this vitamin also has antioxidant properties. Antioxidants are important for acneic skin, as they ward off inflammation and aid skin in healing better. Foods containing vitamin A include sweet potatoes, carrots, liver, leafy greens, butternut squash, and peas.
scrub me secret: Vitamin A is a fat-soluble vitamin. this means our bodies can store it for when needed. for example, your body releases vitamin A to fight inflammation. A large dose of vitamin A can supply your body for days. sweet potatoes, beef liver, and kale are especially high in vitamin a.
Rosacea / Sensitive Skin
When dealing with rosacea flare-ups or highly sensitive and reactive skin, the cause can often be a mystery. In some cases, these sensitivities and flare-ups are caused by allergies to food; this is something to consult a physician about. There is one main culprit that seems to trigger redness, heat, and irritation of skin: inflammation. When the body becomes inflamed, not only does the skin become flushed and hot but proteins like collagen and elastin begin to break down. When these proteins are not at their strongest, the skin is not able to maintain optimum health. Just like when dealing with acneic/oily skin, there are certain foods that you will need to avoid.
Consuming alcohol is a known contributor to rosacea flare ups; it also causes facial flushing for people with more sensitive skin types. This happens because the blood vessels are enlarged, causing excess blood flow. Alcohol also dehydrates the body, leaving sensitive skin without the moisture it needs.
These foods, like alcohol, can raise the body's temperature and cause inflammation in the skin and body. While the effects of spices and peppers are not as dramatic as the effects of alcohol, they should be avoided if you have a highly reactive skin type. Foods and spices such as curry hot sauces, salsas, jalapeno, and other hot peppers should be avoided or eaten in moderation.
Other foods that cause inflammation in the body include refined sugars, red meat, hydrogenated oils, and refined carbohydrates.
scrub me secret: according to a study by the journal of the American Academy of Dermatology white wine drinkers run the highest risk of developing rosacea, more than any other type of alcohol.
Try eating this:
Leafy, green vegetables:
These foods can help create an environment in your gut where good bacteria can grow. When our gut and digestive system are functioning properly there is less of a risk for flare-ups and breakouts caused by harmful bacteria. Probiotics can also aid in creating good bacteria.
Lots of water:
The main job of H2O is to keep the skin and body from becoming dehydrated. However, consuming a good amount of water on a daily basis can flush toxins more quickly from our systems. Water also aids in regulating the body's internal temperature, keeping skin from being flushed or hot.
scrub me secret: flushing your system and removing waste requires a steady water intake throughout the day. do not try to chug your daily water intake in a short amount of time. sip your water all day long!
The old saying seems to ring true, "you are what you eat"! Nutrition and diet affect the entire body, inside and out. Without a combination of great skin care products and a diet to match, our complexion cannot be its best. It's important to remember that everything in balance and moderation is key to total body wellness. The ingredients and vitamins discussed above are all best ingested in moderation. When trying to treat to correct higher grades of acne, allergic reactions, or other major skin care concerns, you should consult your dermatologist or physician. Our skin may take a couple weeks to a month to reflect changes in our diet. Once you see the positive transitions in your complexion, keep up your diet! Total body wellness should become a lifestyle, your skin will thank you for it. Happy Scrubbing!