10 foods bad for your skin

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09 Nov 2013 (Health Me Up): With growing awareness, people have become more health as well as beauty conscious. In this aesthetic-loving age, it is very essential to let people know that what they consider ’aesthetic’ is also related to their skin.

Importantly, manifestations of your nutritional status as well as body’s nutritional needs reflect on the skin’s health.

That’s why we have today Priya Jain, Dietician, P D Hinduja National Hospital & MRC, Mahim, Mumbai who is going yo share with us a list of 10 foods that can harm your skin.

Foods that disturb water balance

Dehydration causes drying of the skin. Wrinkling is a common side effect of lack of moisture in the skin. Dehydration and acne are interlinked because drying of skin and dead skin cells coming together cause acne.

Excess salt

Excess salt retains additional fluid in the body causing swelling and a puffy look to the skin. The skin texture is spoilt on prolonged salt abuse. Papads, pickles, salted foods, table salt, brined/canned food products are the potential sources of salt to the body.

Excess caffeine

Caffeine is a known stimulant which increase the cortisol production in the body and enhances the ageing process by thinning the skin. This dehydrates the skin and even leads to wrinkling. In addition, caffeine is a diuretic which further increases the risk of dehydration. So beware when you decide to go for an additional helping of coffee, tea or chocolates too!

Alcohol

Alcohol inhibits the Anti-Diuretic Hormone secretion thus causing dehydration. Furthermore, it also causes vasodilatation, which then leads to excess water loss through the skin. This is also known to be a contributing factor to acute phases of psoriasis as per the American Academy of Dermatology.

Foods with high glycemic load

These foods cause drastic fluctuations in the blood sugar. This leads to excess secretion of insulin and androgens during the high and low bouts respectivel. A major reason to contribute to surplus sebum production, enhanced skin cell division and aggregation of dead skin cells - leading to acne.

Excess sugar

Not literally only sugar, but even jaggery and honey!

Aerated beverages

Aerated drinks can be nightmarish for the skin. Exceptions are the so-called diet-cokes and the family. But their caffeine content makes them the villains for skin health.

Processed foods

Refined or processed foods like maida (refined flour) and its products, canned and sweetened fruits and juices are low in fiber content, thus increasing the glycemic load. Moreover the processed foods are often high in their salt/sodium content. As a by-product of processing, these also lose the nutrients of the parent food products important for skin health.

Foods that enhance free-radical production

Free radicals are known to disrupt the skin’s structure by destroying collagen and elastin; the fibres that support the skin structure. They also cause damage at the cellular level by disturbing the DNA structure.

Red meat

Consumption of red meat, especially fat-laden parts can lead to inflammatory reactions. This is by the virtue of saturated fat content of meats. In excess, free radicals generated overpowers the anti-oxidation capacity of the free radical scavengers in the body.

Fried foods and hydrogenated fat

Excess heat application like during frying of foods and production of hydrogenated fat (margarine, vanaspati ghee) leads to oxidation of fatty acids and destruction of anti-oxidant nutrients like vitamin E, omega-3 fats present in the oils/fat. Generation of trans-fatty acids encourages free radical production by fueling the oxidation process. So next time you thing margarine is healthier to butter...you’ll remember reading this!

Excess use of artificial sweeteners/colours/flavours

These chemicals lodge into our systems and are difficult to flush out of our body. Overuse and inability to flush them out in time could be the pre-cursor for free radical production.

Crash diets

Crash diets affect skin health through all the 3 mechanisms discussed before. Dehydration is a side effect of crash dieting. Studies suggest that consuming lot of water throughout this phase barely helps and this is because body doesn’t retain water due to nutritional deprivation and lack of balanced meals.

Crash diets are known to cause dramatic fluctuations in blood sugar levels, no wonder acnes are so common amongst anorexics and bulemics. Skin requires antioxidant nutrients (Vitamins A, C, E, zinc, selenium, etc.) that scavenge the free radicals. The Journal of Investigative Dermatology (Feb, 2005) testifies that long term vitamins C and E intake is linked with reduced incidence of sunburns from exposure to UVB radiation. These antioxidant vitamins help protect against DNA damage by protecting the skin structure. Crash diets are known to cause nutrient deficiencies and thereby the lack of antioxidants too.

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