Healthy skin in my opinion is a combination of different factors diet lifestyle and Skin Care in today's Delaware chicks turning a two-part skincare Series today we're going to talk about diet and nutrition in all things that I do a neural science fact and in this article we're going to talk about lifestyle and skin care if that's something that piques your interest keep watching hello hello my name is Ria and I'm a holistic nutritionist with an applied science background so I wanted to provide some contacts before we get into the tips but if you would like to go straight to the you can do that .
Doing a skin care routine talking about products that I use but I didn't want to do that because although I think skin care is important I think it's a small piece of the puzzle a bigger piece of the puzzle is what you eat and your lifestyle and honestly my skin didn't change until it's her to change the way I eat before my wedding I spent $2,000 I'm not proud of this thousand dollars and microdermabrasion treatments on serums to get the bridal glowing skin and you know what it didn't happen because I didn't change the way I eat I was just focusing on the problem externally and not internally now that I've changed the way I eat I have much better skin than I used to I'm not genetically blessed and I really have to work on it I will still have days when I break out I will still have days when things are a little bit irritated and that could be because of stress it could be because I probably wasn't eating as well as I thought I was eating and you know what that's okay I don't think anyone can have Perfect Skin all the time and there is no such thing as Perfect Skin So don't beat yourself up if you're struggling with skin issues just try your best and don't stress about it I think when we're stressed about it it becomes worse all right to now that I talked about the context let's dive into the tips the tips will be mainly for reducing things like redness to reduce premature aging for reducing acne number 0 or the bay step as I like to call it is to eat a healthy and balanced diet consist of late so I didn't even want to mention this as a tip that's why I'm calling it took number zero because we all know we need to do that we all know we need to eat a healthy diet for good skin but it was worth mentioning because that is the foundation for the rest of the tips if you're not eating a healthy diet just don't leak none of the other text that I'm going to provide you in this article make any sense to do on their own nutrition is not about just doing one thing there's no one particular nutrient there's no one particular magic you are. It's about doing things in conjunction with each other so what is a healthy diet that is a million-dollar question we can all do different diets and still have healthy skin because Odyssey there is no one-size-fits-all approach when it comes to nutrition you could be vegan you could be a pescatarian you could be paleo it doesn't matter you can all have good skin the thing that I think that makes the most difference is to stick to a diet which is predominantly Whole Foods or minimally processed food so take out those ultra-processed to take out the foods that don't have much nutrition.
if number two is to avoid or limit high-glycemic Foods so what is a high glycemic food blood sugar very quickly if you're interested in learning more about high-glycemic foods that have a lot of information in the description so examples of high glycemic foods include cookies crackers instant oats white bread rice cakes things like that so it's a good idea to reduce the consumption of these because there is a link in the files between high-glycemic foods and acne and I also feel that this actually does make sense because when I eat more of these Foods when I carbohydrate that raise my blood sugar very quickly I do tend to break out more so if you're having issues with breakouts and you want to reduce them it's a good idea to stick to low glycemic foods and fruits vegetable whole grain I'll have a detailed list in the description and probably are getting enough protein and vitamin C but I still wanted to mention some special consideration so first of all why is protein and vitamin C important we'll both of them are building blocks for collagen and your skin is made out of college and see if you want to have healthy skin and she need to get enough protein and vitamin C calories probably are getting enough protein but let's say you're on a calorie-restricted diet if you're trying to lose weight make sure you're getting enough protein because if you're on a calorie-restricted diet depending on how calories you eat you could be under eating a protein now the other thing to keep in mind as if you're eating a diet where you're eliminating a lot of food groups lets your allergic to a lot of food groups or you're eliminating them for other reasons you could be under eating and that could result and not getting enough protein and vitamin C but one important consideration is that when you are stressed when you're going through periods of stress your body actually uses up a lot more vitamin C than normal bring up time it's a good idea to eat more vitamin C should number for is to eat enough omega-3 fatty acids so why are omega-3 fatty acids important when they can help reduce inflammation reduce acne and premature aging if you're not that bass you can get your omega-3 fatty acids from fish I personally get it from fish salmon Herring mackerel these are fatty fish that have a lot of omega-3 fatty acids if you are plant-based you have options to I have a link in the description that actually explains all your different options now I do recognize some people can't see if they tend to have issues with it but in that case you can take a supplement there is an LG based supplement is plant-based that does have omega-3 fatty acids that could work for you if you have issues with number five is to get enough fruits and veggies and to make sure you get a variety so this kind of ties into the base tip which was to eat a healthy diet and to me that means eating a lot of fruit and veggie the amount of fruit and veggies you eat is totally personal but I would suggest half a plate of food and veggie that is the suggestion of a lot of nutrition organizations you can find more information below so when are you getting half a plate of fruit and veggie for every single meal try to focus on getting a variety so you're not eating the same ones every single week because when you eat in the same fruits and veggies all the time you're getting the same again and again and it's a good idea to change it up because all different fruits and veggies have different vitamins different minerals and different spider chemicals for example something like watermelons have lycopene and lycopene can help reduce sun damage something like onions will not have lycopene do have something else to have a compound in them that helps reduce scar there really is a good idea to get a variety so you get a variety of different can tip number six is to get enough and think so I don't really like to talk about specific nutrients and skin because it's not like zinc will make your skin amazing but I wanted to mention think specifically because there is a link between low levels of zinc and acne so if you are struggling with acne and breakouts and scarring as well then it might be related to think I'm not saying definitely really do think it just might be to have a look at what you're eating and make sure you're getting enough dick 6/7 is to eat enough probiotics and prebiotics really important for good gut health and good digestion means we're going to have healthier skin there is a link between that probiotics in the simplest are bacteria that are good for us and prebiotics are the food for that bacteria so if you were to just focus on the probiotics and not eat the preview otic you're not going to have that much of a benefit is important to get both do in terms of probiotic a lot of people recommend supplements I think so convinced do work for certain people but I am a big believer in getting it from food first and if that's not helping then try supplement in terms of food a couple options are things like sauerkraut kimchi yogurt it can be plant-based or dairy depending on what works for you and in terms of Prebiotic there a lot of foods that have probiotics with prebiotics are basically types of fibers that your gut better if he's on the things like garlic onion asparagus all of these have prebiotics September 8th is to reduce Theory and see how it goes I was almost not going to include this tip in this article because it's not based on concrete scientific evidence but there is some preliminary evidence in the last two or three years shows that heidari consumptions are linked to increases and acne and I personally do find this to be the case of a lot of things about nutrition Urban trying them on herself because every single person is so different so there's no one-size-fits-all approach anyway.
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