AN UNHEALTHY DIET
It’s not just your waistline that sweet tooth is influencing. ‘When it comes to your skin, one factor to consider is the health of your digestive system,’ says nutritionist Alice Mackintosh. ‘And your diet has a huge impact on it.’ Makes sense – but which foods are friends and which are foes?
FOE: PROCESSED FOODS
We don’t need to tell you that flavourings, preservatives and additives aren’t three of your five-a-day; but they’re also wrecking that healthy complexion. ‘Processed foods can slow digestion due to a lack of fibre,’ says Mackintosh, who adds that constipation can encourage inflammation. Keep things moving with fibre-rich foods, such as whole grains, beans and fresh fruit and veg.
FOE: SUGAR
Consuming too much of the white stuff is a fast track to skinflammation. ‘Elevated blood sugar leads to increased insulin levels in the body,’ explains Mackintosh, ‘which in turn can cause the production of AGES.’ That stands for advanced glycation end products, which may result in a stiffening of collagen, meaning saggy, unhealthy-looking skin. ‘Sugary foods can also feed the wrong type of bacteria in the gut,’ she adds.
FRIEND: POLYPHENOLS
‘Polyphenols form an important part of an anti-inflammatory diet,’ says Mackintosh, citing garlic and berries as good natural sources. ‘They’re antioxidants, which help to combat oxidative stress, as well as boasting anti-inflammatory properties.’ Ginger, beetroot, raw cacao and turmeric are anti-inflammatories, according to Mackintosh. Add the latter to porridge for a brekkie that’ll tackle bad skin.
FRIEND: OILY FISH
Unsaturated fats, like those you’ll find in avocados, nuts, seeds and olive oil, are great sources of antioxidants – so lose that outdated aversion and load up. ‘Having oily fish, such as mackerel or salmon, which contain omega-3 fatty acids (especially EPA and DHA, key for brain and cardiovascular health), two or three times a week will help to maintain the balance between inflammatory and anti-inflammatory mechanisms in the body, too,’ says Mackintosh.