by Kate Dee, MD
What should you be eating to make your skin glow? Foods that are hydrating, anti-inflammatory and high in antioxidants.
Healthy Oils
Besides drinking water, the most important part of keeping you skin hydrated is to consume the right fats in your diet. For cooking, stick to saturated fats (fats that are solid at room temperature) such as coconut oil and grass-fed ghee and butter. Red palm oil is also great for savory dishes. Wild-caught salmon is the best source of Omega-3 fatty acids, as are most wild-caught fish. A high-quality fish oil supplement can help if you don't have an appetite for salmon 2-3 times/week. Avocados and avocado oil are momo-unsaturated fats and are great for you as well. For salad and dishes where the oil is not heated, Olive Oil and Avocado Oil are fantastic.
Anti-Oxidant rich foods
Berries-- especially blueberries and raspberries are high in antioxidants and also contain resveratrol, the ingredient in red wine that has been linked to a decrease in heart disease and cancer. In general, try to eat fruits and vegetables of all different colors. Tea is a great source of antioxidants, including green, white, black, herbal and especially chamomile. And of course, dark chocolate!
Digestion
Bone Broth is a great source of collagen and amino acids. It is anti-inflammatory, helps reduce muscle and joint pain and decreases leaky gut. It helps digestion, increases mineral absorption and helps promote good sleep. If you've never tried it, there is a great recipe here.
Probiotics and foods that support normal gut bacteria are also critical for normal digestion and to fight inflammation.
Foods to avoid
Sugar: excessive sugar intake is highly inflammatory and promotes insulin spikes in the blood, speeding weight gain and the aging process.
Hydrogenated oils: canola oil and vegetable oils are inflammatory and oxidize and deteriorate chemically into toxins when heated to high temperatures.
Grains: especially grains containing gluten are highly inflammatory and cause leaky gut.
Before you do anything else, the most important thing you can do to combat aging skin is wear sunsblock of SPF 30 or higher. Do you think that if you're just driving to work and will go from your car to an office you don't need the SPF? Did you know that UVA rays are NOT blocked by glass? UVB rays are what give you a sunburn, and they ARE successfully blocked by windows. But UVA rays are NOT. They come right in through the window. They do not cause burns, but are huge contributors to wrinkles, sun damage and skin cancer.
EltaMD is our favorite brand of sunblock. It is the highest quality medical grade sunblock available, and it feels great on your skin. EltaMD uses a special micronized zinc that goes on clear instead of white, so you don't look like a ghost. They make many different versions that al have a different look and finish-- you will be able to find one that you love the way it feels on your skin. The idea is to find one you love wearing, so you don't mind putting it on every day, even on a grey day.
Prevention is by far the easiest and least expensive anti-aging methods we have! If you hate sunblock and have never found one that feels right on your face-- we can help! We will work with you to find a great product that feels great too. At Glow Medispa in Seattle and Kirkland, WA, we have experts who can answer your skin care questions. Call us or schedule a consultation online here.
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