This text discusses various skin conditions and offers advice on how to prevent and manage them, focusing on the role of nutrition and supplements. Here's the translation:
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It's always the same: as soon as you have an important appointment, you wake up disfigured by an ugly pimple, a breakout of acne, or red patches.
A gray complexion and premature wrinkles discovered in front of the mirror are equally frustrating.
How can you prevent these inconveniences and maintain beautiful skin?
Skin Aging
Have you noticed how the skin of women living in cities is often more prematurely marked than those of women living in the countryside?
Stress, pollution, and tobacco also have a particularly harmful effect on skin health. Exposed to these external factors, it tends to age prematurely, resulting in thickening and sagging of the skin, as well as the appearance of deep wrinkles.
Those who work outdoors or are exposed to the sun a lot are not spared: we even speak of heliodermatitis or photoaging for aging induced by significant exposure to ultraviolet rays (especially UVA), which contribute to an excess of free radicals that generate oxidative stress.
Internal factors also come into play: individual phenotypes, hormonal disorders, deficiencies in micronutrients - and thus, of course, diet more broadly.
In addition to quitting smoking and reducing exposure to pollutants and ultraviolet rays, correcting nutritional deficiencies and maintaining a balanced diet is precisely what you can rely on to keep your skin thin and supple for longer.
Nutrition and Skin Aging
The first step to take is to load up on antioxidants that fight against free radicals - responsible for skin aging.
To do this, consume fruits and vegetables with every meal, varying the colors. Prefer gentle cooking methods to preserve these valuable micronutrients.
Think in particular of tomatoes cooked with the skin, rich in lycopene, carrots, melons, spinach, or apricots, rich in beta-carotene, and green leafy vegetables, rich in lutein.
If you have trouble incorporating a diet rich in plant foods or if you are particularly exposed because you smoke, live in the city, and/or regularly expose yourself to the sun, it is recommended to supplement with antioxidants and especially with vitamin C, vitamin E, selenium, and zinc.
Attention, some dietary supplements may have undesirable effects. Thus, if you smoke, beware of overdoses of beta-carotene which increase the risk of lung cancer.
Next, ensure good hydration: drink 1.5 to 2 liters of water per day (more in periods of high heat) and set aside alcohol and coffee which tend to dehydrate.
This good hydration also involves a diet rich in omega-3s, which also helps to fight oxidative stress. Thus, regularly consume fatty and semi-fatty fish, rapeseed or flaxseed oil (raw), as well as nuts (walnuts, almonds, hazelnuts, chia seeds...).
It is rare for our diet to provide us with enough omega-3s, especially when we don't like fish or are vegetarian or vegan. In this case, supplementation is interesting. Supplements combining evening primrose oil and fish oil are particularly relevant for preventing skin aging.
Also, ensure good intake of vitamin B, which helps maintain good hydration. On the menu: liver, meat, egg yolk, mushrooms, legumes, and whole grains.
Finally, vitamin A helps maintain good skin elasticity. It is found in eggs, dairy products, liver, or butter.
In some cases, an imbalance in the intestinal microbiota may contribute to premature skin aging. In this case, it is recommended to "reset" things by taking a course combining L-glutamine and probiotics to restore balance and intestinal absorption, allowing dietary supplements to be better assimilated.
Acne
While 80% of teenagers suffer from acne problems, adults are not spared: 20% of them suffer from late acne, and it is mainly women.
Pimples, due to an increase in sebum production and an increase in the volume of sebaceous glands, appear predominantly on the lower parts of the cheeks, on the forehead, as well as on the neckline and back.
Causes:
Stress
Pollution
Errors in cosmetic choices (harsh products, too heavy makeup...) or too frequent use of masks and scrubs.
Hormonal fluctuations (premenstrual period, pregnancy, oral contraceptive use, perimenopause, and menopause...)
Junk food, especially a diet rich in fast sugars, which affects insulin resistance.
Good Habits Against Acne
If you are prone to acne, be careful with the makeup and other cosmetic products you buy; they are often partly responsible for outbreaks.
Opt for mineral makeup products of non-synthetic origin and avoid aggressive cleansers in favor of hydrosols and gentle cleansing products.
When the pimple is there, especially avoid touching it! You could aggravate things and end up with an ugly scar.
Apply tea tree essential oil locally and take a burdock cure in suspension of fresh plants. This plant with thistle-like flowers is indeed known to effectively fight acne - especially when it is of hormonal origin.
Its astringent, antiseptic, purifying, and soothing properties help make unsightly pimples disappear in a few days and prevent their reappearance by avoiding excess sebum.
Nutrition Against Acne
The fight against acne also (and especially) takes place in the plate.
The fact that acne has a dietary origin is increasingly recognized by dermatologists. Junk food is often to blame.
It is above all important to be vigilant about the glycemic index of foods. Prohibit processed cereal products, potatoes in almost all their forms (fries, chips, mashed potatoes), sweets, and sodas. All these high glycemic index foods tend to increase blood sugar levels and decrease insulin resistance, which promotes the appearance of acne.
You will favor fresh vegetables and fruits, whole grains, as well as sweet potatoes and unsweetened drinks.
Dairy products are also often incriminated. Studies have shown that milk consumption after puberty, even one glass a day, enlarges the sebaceous glands, which will then produce an excess of sebum, thus inducing acne outbreaks. Therefore, be vigilant about products containing lactose - note that for pleasure you can continue to consume hard or semi-hard cheeses from time to time which do not contain it.
Some studies have also highlighted a correlation between excessive consumption of vitamin B12 contained in animal products. In the event of a crisis, it may be interesting to adopt, at least for a while, a vegetarian diet to limit these intakes.
In daily life, the Mediterranean diet with a flexitarian tendency seems to be a good habit to adopt.
Dietary Supplements Against Acne
In addition to a healthier diet, dietary supplements can be very useful and have
proven their effectiveness.
Probiotics. The more we discover the mysteries of the intestinal microbiota, the more we realize that its imbalances can induce imbalances in all our organs - not just digestive ones, and the skin is one of them. The Lactobacillus rhamnosus strain has been able to show its interest in improving skin physiology because it has the ability to normalize the skin expression of certain genes involved in insulin signaling. The ideal is, initially, to start from scratch and begin with a course of glutamine and probiotics containing the Lactobacillus rhamnosus strain, then regularly take probiotics for maintenance.
Soy isoflavones. These phytoestrogens, which can behave like antiandrogens, inhibiting in particular an enzyme, 5-alpha-reductase, whose role is to transform testosterone into dihydrotestosterone (DHT). Elevated levels of DHT can be responsible, especially at menopause, for acne outbreaks. Studies have thus highlighted the effectiveness of supplementation with soy isoflavones in preventing and reducing acne.
Green tea extracts. The polyphenols, anti-inflammatory, and antioxidant compounds contained in green tea have been shown to be effective in improving acne lesions, especially on the nose, around the mouth, and on the chin.
Eczema
Eczema or atopic dermatitis is an inflammatory skin disease whose symptoms are:
Irritated red patches
dry skin crusts and scales at localized areas of the body (depending on the type of eczema).
Itching.
Small vesicles.
Skin that, over time, becomes thicker, drier, loses its hair, and changes pigmentation.
This condition is common in children and often disappears in adolescence. However, it may persist into adulthood and be a source of complexes if it is not a real handicap.
The causes of chronic eczema are still unknown, but it seems to appear in allergic and pro-inflammatory contexts.
While those affected can often only temporarily relieve the symptoms, it seems that an adapted diet and the use of certain dietary supplements can provide more lasting relief.
Anti-Eczema Diet
Studies have shown the impact of diet on eczema, and it is known that the Western diet, which is fond of fast food, tends to increase symptoms.
You will benefit from turning to a hypotoxic diet of the Seignalet type, which has proven effective in relieving allergies and autoimmune diseases.
The basics are quite simple:
Cereals containing gluten are to be excluded (these include wheat and its derivatives, oats, barley, rye, kamut, millet, bulgur, wheat couscous are not allowed). You will prefer buckwheat, quinoa, rice, or fonio.
Dairy products are also to be excluded, in whatever form they may be.
Industrial products, packed with additives, as well as white sugar, are to be banned.
Fruits and vegetables are to be consumed without moderation, preferring gentle cooking and raw. Legumes are also to be favored.
Meat and fish are also to be enjoyed raw (carpaccios, sashimi...) or cooked by opting for gentle cooking at low temperatures. Avoid baking, barbecuing, and frying.
All cold-pressed oils are allowed. However, be sure to check the omega 3/6 balance of your oil consumption and avoid cooking them to avoid denaturing them.
The effects are not immediate, and it is important to be patient. But after 3 months, the first improvements may be felt.
Dietary Supplements Against Eczema
Some dietary supplements have shown their effectiveness in helping to improve the symptoms of eczema without producing side effects:
Probiotics. It appears, as is the case for autoimmune diseases and allergies, that maintaining a healthy intestinal microbiota or repairing imbalances helps to reduce the intensity of eczema. The ideal is, initially, to start from scratch and begin with a course of glutamine and probiotics containing the Lactobacillus rhamnosus strain, then regularly take probiotics for maintenance.
Omega-3s. There are now some clues that supplementation with omega-3s and particularly with DHA leads to a significant improvement in eczema. It is not yet known by what mechanisms, but the results are convincing. Since our intake of this essential fatty acid is often too low, it is recommended to take regular courses.
Vitamin D. Deficiencies in vitamin D are, as we know, common in Northern European countries where exposure to the sun is low, and today we discover many disorders where a deficiency is pointed out. This is the case with eczema, for which studies have shown a clear improvement in symptoms following supplementation.
Summer Lucite
Very common in women, benign summer lucite or photodermatosis is a reaction as uncomfortable as it is unsightly to sun exposure.
It manifests as small pimples and red patches accompanied by itching occurring 12 to 72 hours after sun exposure. While it spares the face, it is localized on the neckline, shoulders, arms, and legs.
Although not serious, it is nonetheless annoying and capable of ruining your vacation.
Prevention is paramount against lucite.
You should:
Take a course of dietary supplements starting one month before exposure and continuing during the holidays. Combine carotenoids (beta-carotene, lycopene), antioxidants, vitamins C, E, selenium, and fish oils rich in omega-3s. All of this helps prepare the skin for UVA aggression, which produces free radicals, thus limiting the risk of allergic reaction. A balanced, antioxidant, and anti-inflammatory diet is always welcome to reduce the risks of reaction.
Expose yourself gradually, avoiding the 12 p.m. to 4 p.m. slot.
Always use
a high protection index sunscreen with broad-spectrum (anti-UVB and anti-UVA) and reapply it several times a day and immediately after bathing and drying.
When lucite is present, you must absolutely stop all sun exposure, and possibly, if the burning sensation becomes unbearable, your doctor may, as a last resort, prescribe antihistamines or corticosteroids.
Our skin is a precious organ that should be pampered by nourishing it appropriately and supplementing it intelligently, if necessary. Otherwise, the damage is often irreversible.