by CAN’T understand why your skin isn’t looking its best, despite your skin care routine being subpar?
According to skin experts, everyday foods you eat could be the cause of your breakouts or puffy eyes without a second thought.
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From sandwich fillings to how you drink your coffee, Dr Dave Reily, chief scientist at Absolute Collagen, has warned that many common cupboard staples could be making your skin worse.
“It’s no secret that what we eat directly affects our health and well-being,” he said.
“Although many of us know how our diet affects our digestion, and energy levels, we often overlook its effects on our skin.
“Nutrition plays a significant role in maintaining a healthy, youthful appearance.
“However, some everyday foods can secretly wreak havoc on your skin, contributing to issues like acne and dryness.
“So it’s vital to be aware of these foods,” says Dr. Reilly.
This may be especially so as we age and our collagen production declines, the skin expert added.
“The lower levels of collagen in our skin will mean that any bad dietary habits will have an even greater impact on our appearance,” he said.
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Dr Reilly shares five foods to skip if you want healthier skin and how each of these could be affecting your appearance.
1. White bread
Toasted or fresh, soft or crunchy, buttery or in sandwich form – it can be hard to resist bread, especially when it’s white.
But a chewy baguette or crusty ciabatta tends to rise on the glycemic index (GI), meaning it will spike your blood sugar levels.
As a result, white bread and other high GI foods – such as rice cakes, cereal and fruit juice – can have a serious effect on your skin if not eaten in moderation, Dr Reilly said.
“That’s because the sugar molecules in white bread bind to the collagen proteins in our body, weakening them,” he explained.
“Collagen is a major part of our ligaments and connective tissues, and has wound healing and skin strengthening properties.
“So when this collagen is weakened, it increases the likelihood of fine lines and wrinkles over time.”
There’s no need to swear off that completely – just choose multigrain, whole grain and seed breads, which are lower on the glycemic index.
2. Excessive salt
A sprinkle of salt can really lift a meal, but if you’re going heavy on the salt shaker this could show in your skin.
Dr Reilly warned: “Excessive salt intake can lead to water retention in the body, making your skin look bloated and puffy.
“This side effect is particularly noticeable on the sensitive skin around your eyes, which can contribute to the increased appearance of under-eye bags.”
Giving up salt may seem like a difficult thing to do, but you can make your meals tastier by being more adventurous with herbs and spices – you might end up relying less and less on the con.
It’s also worth keeping an eye on how salty the food you’re buying is.
“You should read product labels, keeping a close eye on the sodium content of what you buy often,” Dr. Reilly suggested.
He added: “If you’re struggling to reduce your salt intake, try to stay hydrated.
“Drinking plenty of water can help flush out excess sodium in your system, reducing skin puffiness.”
3. Alcohol
If you’ve been frequenting the pub to make the most of summer evenings, your skin will probably show signs of that.
As Dr Reilly put it: “While water is essential to hydrate your skin, on the other hand spectrum is alcohol.
“Drinking too much alcohol dehydrates and softens the skin.
“This is because alcohol is a diuretic, which means the body releases more urine, losing more water, salt and nutrients than usual. The increased loss of vital nutrients affects your body performing other functions , such as collagen production.”
The best thing you can do for your skin is to keep alcohol to a minimum.
“However, for those who still want to enjoy a tipple every now and then, cutting back can help improve the appearance of your skin,” noted Dr Reilly.
“Why not try to have one sober weekend a month or switch to a low-alcohol alternative to your favorite drink?”
4. Processed meat
It’s BBQ season, and with that comes loads of crispy bacon, sizzling sausages and luscious deli meats.
Unfortunately, these delicacies can harm your skin.
According to Dr Reilly, this is because “processed meat often contains high levels of hormones and antibiotics, both of which can cause a hormone imbalance in your body”.
In fact, the skin expert said that these products can lead to a double whammy of side effects.
Eat your way to a glowing complexion
What you put inside your body can be just as important as your skin care when it comes to the appearance of your skin.
Eating a nutritious balanced diet, rich in anti-oxidants, vitamins and minerals is essential for a good complexion, according to the British Association of UK Dietitians.
“The most important food tip is to choose a wide variety of foods. No one food group or food can provide all the nutrients our skin and bodies need.”
This means:
- Eating your five fruits and vegetables a day – at least
- Get omega-3 fatty acids from nuts, pulses, fish and lean meat
- Staying hydrated – have six to eight glasses a day, maybe more during the summer months or if you’re very active
- Consume water and antioxidant rich foods such as cucumber, tomatoes, spinach, broccoli, watermelon, apples, citrus fruits and berries
Protecting your skin from the sun will also greatly affect its appearance, so make sure you’re slapping on that sun cream – even on cloudy days!
Source: British Dietetic Association UK
He continued: “This imbalance puts your body under stress, which can have many skin-related side effects.
“These can include increased oiliness and acne breakouts, and stress can also make conditions like dry, flaky and inflamed skin worse.”
Whether it’s in the form of a BBQ or breakfast, eating processed meat in moderation is best for your skin.
If you indulge in them, Dr. Reilly suggested: “Try to maintain a balanced diet rich in fruits, vegetables, and whole grains, and follow a consistent skin care routine.”
5. Dairy products
Sadly, cheese also makes the list of foods that may be leaving your skin looking a little rough.
“Just like processed meat, there are many dairy products – such as non-organic milk and processed cheeses – that may contain high levels of hormones,” said Dr Reilly.
“This can also contribute to a hormone imbalance, causing it to grow oil production and breakout.
“To avoid this, consider swapping nut milk for your morning coffee or choosing organic dairy products, which tend to have lower hormone levels.”
That’s not to say you need to swear off all dairy.
In fact, some types may even help improve your skin’s appearance, according to the skin expert.
“For example, high-protein dairy products like Greek yogurt and cottage cheese can help repair skin tissue, making your skin look healthier and brighter,” he said.
