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CHAPTER 8 NUTRITION AND THE SKIN
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used as a salad dressing is a very healthy approach to keeping a healthy dish healthy many standard salad dressings are high in sugar Omega-3 fatty acids may also assist in skin hydration, as these compounds have been shown to contribute to improving eczema
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Skin Hydration
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Skin hydration is a very important factor in achieving and maintaining healthy skin The enzymes in the skin that perform a variety of functions need water to work Without water skin will age quicker and be more likely to itch and get red EPO, black currant oil, and borage oil are all good sources of the omega6 fatty acid GLA, which helps prevent water evaporation from the skin Humans tend to lose approximately 25 liters of water per day This is partly replenished through food intake The level of water consumption varies by individual, one s level of activity, and climate, but 1 to 2 liters is probably a reasonable estimate One must drink water to prevent becoming dehydrated However, as far as skin is concerned it is not how much water you drink but how well the skin holds onto the water and
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keeps it from evaporating Skin needs adequate levels of fatty acids, ceramides, and cholesterol to hold onto water (see 11) This is why vegans and people on low-cholesterol diets or cholesterol-lowering drugs often have dry skin Any liquid can provide skin hydration; however, water consumption should be increased when drinking caffeine and alcohol, which can cause dehydration
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Caloric Restriction
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During the last several years, one focus of antiaging research has included examinations oriented toward determining whether the lifespan and healthspan of human beings can be increased In the process, caloric restriction (CR) has been shown to prolong the mean and maximum lifespan in various species181 It is not yet known whether CR can extend the average and maximum lifespan or the healthspan of human beings However, available epidemiologic evidence appears to suggest that CR has already contributed to increased lifespan, average and maximum, in one human population in Okinawa, Japan182 It is important to note that restricting caloric intakes to the extremes (as high as 60%) as performed
Antioxidants
Antioxidants impart protection to cells from oxidative damage caused by exogenous factors such as UV light, air pollution, ozone, cigarette smoke, and even oxygen itself, as well as from endogenous insult The expression antioxidant is more of a reflection of the activity exhibited by the substance rather than its chemical family or constituency Antioxidants include carotenoids, polyphenols, vitamins, and other classes of compounds A diet rich in various antioxidants is strongly advised
BOX 8-2 Dietary Quick Fixes Alterations to one s lifestyle to ensure long-term improvements are not easy to implement Patients are often in the market for short-term solutions for longer-term problems Dietary guidelines for overall health as well as cutaneous health and enhancement are geared toward long-range bene ts, and can withstand or blunt the effects of occasional lapses For the patient who seeks to see a relatively quick change in the appearance of the skin through nutrition alone, however, a few immediate steps can be taken, with the understanding that the skin s individual needs must also be taken into account The following suggestions, based on skin type or dietary restrictions, may be helpful: For dry skin, increase omega-3 fatty acids, such as those in salmon, and other fatty acids and a small amount of cholesterol to remain hydrated, and increase water consumption For oily skin, increase consumption of green leafy vegetables (eg, kale and spinach), butternut squash, cantaloupe, carrots, mangoes, pumpkins, and sweet potatoes, which are high in vitamin A and will help decrease oil production For sensitive skin, as manifested through redness and facial ushing, add omega-3 fatty acids, sh in particular, as discussed above and antioxidants, which have anti-in ammatory effects For sensitive skin with the acne subtype, attention should be paid to concentrating on eating a diet with a low glycemic load In addition to consuming the foods just cited, foods high in vitamin A are particularly bene cial Fruits and vegetables have lower glycemic loads than most foods Interestingly, given the reports and studies linking milk consumption and acne, dairy foods have lower glycemic loads than fruits and vegetables6 (The potential role of milk in the etiologic pathways of acne appears to involve other factors, however) Grain products, and processed foods in general, are to be avoided For sensitive skin with the rosacea subtype, add omega-3 fatty acids, particularly through sh, but also cut out hot (temperature) foods, spicy foods, alcohol, and caffeine For vegans: Add axseed oil to the diet This will help hydrate the skin, reduce redness, and puff out ne lines, restoring skin radiance Skin radiance results from re ection of light off of a smooth surface
needs and cosmetic desires But to further carry the banner of Hippocrates, and to take a broader look at cutaneous health and antiaging approaches, we must consider food, the only medicine that all individuals require on a daily basis While the official or curricular attitudes toward nutrition are slowly changing, more rapidly accruing evidence suggests that nutrition has a varied and complex role to play in overall health as well as the health of the skin Of course, much more research is necessary, but enough data exist to suggest that the old saw you are what you eat has been venerated for a reason The food that we consume does exert far-reaching systemic influences that have the potential to result in cutaneous manifestations
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