Top Nutrients for Healthy, Vibrant Skin

Dreaming of hydrated glowing skin but just can’t seem to get there? Before shelling out on a new, expensive skincare routine, you may want to reconsider your diet.  

Our overall health and the quality of food that we eat is often reflected on the outside. Your skin is the largest organ of your body, and it requires proper nutrition to look and function its best. Taking care of yourself on the inside is crucial if you want to look your best on the outside. Keep reading to learn about key nutrients that will help unlock your skin’s radiance.

What Causes Poor Skin?  

There are a number of reasons your skin may not be looking its best. Some of these are:  

• Nutrient Deficiencies:  A pale or sallow complexion may indicate an iron, zinc, vitamin B12, or vitamin B6 deficiency. I recommend testing for these deficiencies and working with a practitioner to resolve nutritional shortcomings. Additionally, antioxidants such as zinc, selenium, and vitamins A, C, and E, are essential in your diet for fighting off free radicals, which age your skin. If your skin is dry, it may be a sign that you lack protein, which forms the building blocks of our skin and bodies. Fatty acids are also crucial for supporting moisture and skin health.

• Poor Diet: Eating too many processed foods or drinking alcohol in excess will affect the texture and appearance of your skin.  

• Weather: It is common to experience dryness as the weather cools down.  

• Hormonal Changes. Hormones are often to blame for many skin issues. If you are struggling with oily or acne prone skin, this may be due to an excess of androgen hormones, such as testosterone. This may cause your skin to overproduce oil, creating an environment for bacteria and acne to grow. People who menstruate may also feel skin becomes more sensitive and reactive around the time they get their period. This is due to fluctuations of the hormone estrogen throughout your body. Tracking your cycle can help you prepare for these changes. Stress hormones, like cortisol can cause flare ups in your skin as well. Existing skin conditions like acne, eczema, or psoriasis tend to worsen when stress is high.

Top Foods for Healthy Skin

What you eat has a significant impact on the appearance of your skin. Getting the right nutrients is crucial to keeping it strong and youthful.

Foods with high-quality protein, healthy fat, and antioxidants will feed your skin well. Avoiding foods that are highly processed, high in sugar, and limiting alcohol is also key, as these have been associated with increased effects of aging. 

Here are some foods you could add to your next grocery list for glowing skin:  

• Salmon contains antioxidants, fatty acids, and high-quality protein — a winning combination for skin health. Since our bodies don't produce fatty acids naturally, eating them helps to reinforce your skin's barrier and keep it moisturized. You can also find these fatty acids in fish like mackerel and herring. 

• Avocados are full of healthy fats that will help you glow on the inside and outside. Studies with over 700 women have found that high consumption of healthy fats, like those found in avocados, is associated with plumper, more youthful skin. Also, avocados contain powerful antioxidants like vitamin C & E, which help your skin build collagen and protect it from oxidative damage.  

• Sweet Potatoes are an excellent source of beta carotene, which helps protect your skin from sun exposure and prevents dry, wrinkled skin. This nutrient can also be found in spinach and carrots. 

• Bell Peppers, Tomatoes, & Broccoli are all excellent sources of vitamin C, which is essential for your skin’s production of collagen—a protein that helps keep the skin firm and strong. 

• Nuts & Seeds are excellent sources of omega-3 fatty acids. Think walnuts & sunflower seeds, which contain vitamins and omega-3s that can help reduce inflammation in your body, leading to a more even skin tone.

  Supplements for Healthy Skin 

Ideally, you want to get most of your skin-healthy nutrients through your diet. However, this may not be realistic for everybody at all times.

These supplements can be a helpful addition to support your skin (always work with a qualified health practitioner before starting any supplement protocol):   

• Vitamin E: This antioxidant helps stop the production of free radicals, which age the skin. Supplementing vitamin E daily is recommended, as it can be difficult to find in foods.  

• Vitamin C: As we know, this vital antioxidant helps our skin with collagen production. It also plays a role in cells that control skin pigmentation (melanocytes),  making it a helpful ingredient to address skin discolouration. 

• Vitamin D: Studies have found that vitamin D is protective against the skin-damaging effects of free radicals, and it also reduces inflammation. 

• Collagen: As the body’s most abundant protein, supplementing collagen can help the skin’s regeneration process. Collagen supplements come in many forms: powder, liquids, and capsules, and in bone broth.   

• Probiotics: Also found in fermented foods, probiotics are essential for maintaining immune and gut health. They play a role in mitigating numerous inflammatory conditions, such as acne, rosacea, eczema, and premature aging from UV damage:

• Omega-3 Fatty Acids: These are found in fish oil, supplements which have been found to help against inflammatory and autoimmune conditions affecting your skin, such as psoriasis. 

Products & Lifestyle for Healthy Skin

It is also important to make conscious choices about what our skin comes in contact with. Many cosmetics and lotions contain skin irritants that can cause issues like acne and dryness.

This database will help you find products with clean ingredients that suit your skin. 

If you are suffering with dry, dull, acne prone skin or more, working with a health practitioner who knows your health history can help get to the root cause. Together, we can review your specific lifestyle habits and get proper hormone testing to rule out any imbalances that may be affecting your skin’s health.

Reach out to me today and let’s get you back on the path to healthy and vibrant skin!

References: 

Cao C, Xiao Z, Wu Y, Ge C. Diet and Skin Aging-From the Perspective of Food Nutrition. Nutrients. 2020 Mar 24;12(3):870. doi: 10.3390/nu12030870. PMID: 32213934; PMCID: PMC7146365

Enrico Carmina, Brigitte Dreno, W Anne Lucky, W George Agak, Anuja Dokras, Jin Ju Kim, Rogerio A Lobo, Fahimeh Ramezani Tehrani, Daniel Dumesic, Female Adult Acne and Androgen Excess: A Report From the Multidisciplinary Androgen Excess and PCOS Committee, Journal of the Endocrine Society, Volume 6, Issue 3, March 2022, bvac003, https://doi.org/10.1210/jendso/bvac003

Hamilton , V. J. (2020, March). Are skin issues a sign of underlying nutrient deficiencies? Nutritionist Resource. Retrieved from https://www.nutritionist-resource.org.uk/memberarticles/skin-issues-as-a-sign-of-underlying-nutrient-deficiencies

Thomsen BJ, Chow EY, Sapijaszko MJ. The Potential Uses of Omega-3 Fatty Acids in Dermatology: A Review. J Cutan Med Surg. 2020 Sep/Oct;24(5):481-494. doi: 10.1177/1203475420929925. Epub 2020 May 28. PMID: 32463305.

Köpcke W, Krutmann J. Protection from sunburn with beta-Carotene--a meta-analysis. Photochem Photobiol. 2008 Mar-Apr;84(2):284-8. doi: 10.1111/j.1751-1097.2007.00253.x. Epub 2007 Dec 15. PMID: 18086246.

Nagata, C., Nakamura , K., Wada, K., Oba, S., Hayashi, M., Yasuda, K., & Takeda , N. (2010, May). Association of dietary fat, vegetables and antioxidant micronutrients with skin aging in Japanese women. The British journal of nutrition. Retrieved from https://pubmed.ncbi.nlm.nih.gov/20085665/

Evans JA, Johnson EJ. The role of phytonutrients in skin health. Nutrients. 2010 Aug;2(8):903-28. doi: 10.3390/nu2080903. Epub 2010 Aug 24. PMID: 22254062; PMCID: PMC3257702.

Umar M, Sastry KS, Al Ali F, Al-Khulaifi M, Wang E, Chouchane AI. Vitamin D and the Pathophysiology of Inflammatory Skin Diseases. Skin Pharmacol Physiol. 2018;31(2):74-86. doi: 10.1159/000485132. Epub 2018 Jan 6. PMID: 29306952.

Mary-Margaret Kober, Whitney P. Bowe, The effect of probiotics on immune regulation, acne, and photoaging, International Journal of Women's Dermatology, Volume 1, Issue 2,2015, Pages 85-89, ISSN 2352-6475, https://doi.org/10.1016/j.ijwd.2015.02.001.

Weight Loss: Why Eating Less and Exercising More Is Often Not The Answer

Happy new year! If you’re excited to get 2023 off to a good start by getting into better physical shape, you may not be alone. One study found that 48% of people who make new year’s resolutions named “weight loss” as a goal. However, the unfortunate truth is that many of them won’t succeed. Researchers have found that at least 80% of dieters regain those lost pounds within 12 months, or give up on healthy lifestyle habits soon after the new year.

But, I am here to remind you that sustainable, healthy weight loss is possible - you’ve got this!

The key is to take a step back and create a plan that works with your body. You want a weigh-loss plan that you can sustain over the long run without creating the hormonal imbalances and stress that ultimately work against you. Here are some realistic, healthy strategies to consider as you strive to reach your goals for the new year.

Why Exercising More Is Not Always The Answer

Exercise has many health benefits, and it’s the best step you can take to improve your overall health - but exercise alone won’t lead to weight loss for most people. The old phrase “you can’t outrun a bad diet” is certainly supported by math: Consider the calories burned in a half-hour walk (about 150 for a 150-pound woman at an average pace) and how easy it is to consume 150 calories!

Even exercising for hours isn’t a licence to eat whatever you want, unfortunately. In fact, over-exercising can harm your weight loss efforts by increasing your levels of the stress hormone cortisol. Cortisol tries to help your body deal with a potential threat by raising blood sugar levels and stimulating your carbohydrate metabolism. Some people experience this spike in cortisol with high-intensity interval training (HIIT), even though the duration of exercise is short due to the high intensity.  

Overexercising also raises the risk of injury. You want to remain active in the long run, so it’s important to create an exercise plan that will last instead of risking sustainability in pursuit of fast results.

Why Eating Less is Not the Answer

Your body’s wish to preserve energy is also the reason extreme calorie restriction doesn’t lead to sustainable weight loss. When you drastically reduce the number of calories you consume, your body wants to preserve as much energy as possible. The result can be a decline in your basal metabolic rate. Studies have found resting metabolism can drop dramatically while dieting, and this is a big reason why it’s difficult to sustain dramatic weight loss - just think of the long-term outcomes of the Biggest Loser TV show, where the vast majority of contestants regained their lost weight.  

Another factor is that without paying attention to proper nutrition, dieting leads to muscle loss, which in turn lowers your metabolism. Extreme calorie reduction and many fad diets can also lead to nutritional deficiencies that can disrupt hormonal balance.

3 Steps for Sustainable Weight Loss.

1 - Eat a balanced, unprocessed diet.

We all see so-called magic solutions that promise big results by focusing on one food or following a highly regimented plan. Although these may be effective in the short term, you’ll have better luck with a balanced diet that ensures you’re getting all nutrients.

Focus on quality protein, healthy fats and plenty of fibre at every meal. Avoid processed foods, foods high in sugar and alcohol as much as possible to achieve your weight loss goals.

One study that sought to determine if the adage “a calorie is a calorie” was correct discovered that the quality of calories consumed does make a difference. The researchers found that foods like potato chips and processed meats were more associated with weight gain than whole foods like fresh fruits and vegetables and whole grains. They concluded that the more natural foods had a better effect on insulin and feelings of satiety. 

Researchers have also found a mindset shift helps with weight loss more than an overly restrictive plan. Eating mindfully - paying attention to each bite, savouring the flavours, and chewing slowly - naturally leads to consuming fewer calories by eliminating bad habits like mindless snacking. Learning to better interpret your hunger and fullness signals also helps get you in tune with your body and how it is really feeling around mealtime.

2 - Create a realistic exercise plan

This will vary a lot by person, so there’s no single answer for the best fitness regime. You want something you can sustain in the long run, with a balance of strength, cardio, and flexibility, but you also want to focus on activities you enjoy.

Exercise should add joy to your life, not stress out your mind and body. Working with a healthcare professional can help you determine the best plan for you. 

In addition to creating a formal exercise plan, it’s also important to consider the role of non-exercise thermogenesis (NEAT). That’s a fancy way of summarizing the activity you get other than when you’re exercising, through things like fidgeting or walking around. NEAT is often not considered in weight loss plans, but it can burn as much as 2000 calories a day. Our modern lifestyles have reduced the amount of NEAT most people get, so look for opportunities to do things like take the stairs, walk some extra steps by parking further away, or just stand instead of sitting when you can.

3 - Be aware of sleep and stress patterns.

A growing body of research confirms that more elements contribute to weight loss than diet and exercise. The amount of sleep we get each night and how we deal with stress also affect our metabolism. 

In fact, regularly sleeping less than seven hours a night is associated with a higher risk of obesity. Several factors come into play here. When you’re not sleeping enough, your body produces more of the hunger hormone ghrelin and less of the appetite-suppressing hormone leptin. You’re also more likely to feel stressed or make poor decisions when you’re tired, and less likely to keep up with your workout routine. 

Stress is another often-overlooked influence on our weight. As we’ve seen in the results of overexercising, the stress hormone cortisol encourages your body to hang on to calories in case you need more energy to deal with a threat. Although this was beneficial centuries ago in case we had to flee from a predator, it works against us in today’s chronically stressful but sedentary environment. Weight gain from excess cortisol tends to collect around the belly, which is a bad sign for heart health. 

Mindfulness practices like meditation and yoga help cope with stress and reduce cortisol levels. They can also help your mindful eating practice by teaching you to avoid distraction and focus on the moment, and help your sleep! 

The journey to weight loss and better physical health can feel daunting, but it’s possible to do it in a way that lasts and boosts your vitality and overall well being for years to come. Call me and let’s work together on creating a plan that will help make 2023 your healthiest year yet!

Sources

Ballard, J. (2018). Exercising more and eating healthier are this year’s most popular New Year’s resolutions. YouGov. Retrieved from https://bit.ly/32PhDHo

gScientific America, Unexpected Clues Emerge as to Why Diets Fail. https://www.scientificamerican.com/article/unexpected-clues-emerge-about-why-diets-fail/

Cadegiani FA, Kater CE. Novel insights of overtraining syndrome discovered from the EROS study. BMJ Open Sport Exerc Med. 2019 Jun 20;5(1):e000542. doi: 10.1136/bmjsem-2019-000542. PMID: 31297238; PMCID: PMC6590962.

Rosenbaum M, Leibel RL. Adaptive thermogenesis in humans. Int J Obes (Lond). 2010 Oct;34 Suppl 1(0 1):S47-55. doi: 10.1038/ijo.2010.184. PMID: 20935667; PMCID: PMC3673773.

Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB. Changes in diet and lifestyle and long-term weight gain in women and men. N Engl J Med. 2011 Jun 23;364(25):2392-404. doi: 10.1056/NEJMoa1014296. PMID: 21696306; PMCID: PMC315173

Petra Hanson, Emma Shuttlewood, Louise Halder, Neha Shah, F T Lam, Vinod Menon, Thomas M Barber, Application of Mindfulness in a Tier 3 Obesity Service Improves Eating Behavior and Facilitates Successful Weight Loss, The Journal of Clinical Endocrinology & Metabolism, Volume 104, Issue 3, March 2019, Pages 793–800, https://doi.org/10.1210/jc.2018-00578

Villablanca PA, Alegria JR, Mookadam F, Holmes DR Jr, Wright RS, Levine JA. Nonexercise activity thermogenesis in obesity management. Mayo Clin Proc. 2015 Apr;90(4):509-19. doi: 10.1016/j.mayocp.2015.02.001. PMID: 25841254.

Bacaro V, Ballesio A, Cerolini S, Vacca M, Poggiogalle E, Donini LM, Lucidi F, Lombardo C. Sleep duration and obesity in adulthood: An updated systematic review and meta-analysis. Obes Res Clin Pract. 2020 Jul-Aug;14(4):301-309. doi: 10.1016/j.orcp.2020.03.004. Epub 2020 Jun 8. PMID: 32527625.

Steptoe A, Kunz-Ebrecht SR, Brydon L, Wardle J. Central adiposity and cortisol responses to waking in middle-aged men and women. Int J Obes Relat Metab Disord. 2004 Sep;28(9):1168-73. doi: 10.1038/sj.ijo.0802715. PMID: 15211363.

Brand S, Holsboer-Trachsler E, Naranjo JR, Schmidt S. Influence of mindfulness practice on cortisol and sleep in long-term and short-term meditators. Neuropsychobiology. 2012;65(3):109-18. doi: 10.1159/000330362. Epub 2012 Feb 24. PMID: 22377965.

How to Have Healthy and Stress-Free Holidays

Have you ever found yourself wishing someone “happy holidays” while you feel anything but happy inside?  If so, you’re definitely not alone. While there are certainly many reasons to be joyful at this time of year, it’s also a busy and stressful time. Plus, many of us struggle with comparisons of the perfectly festive things we’re shown in the media and our own reality. 

Add in shorter days and colder temperatures, and it becomes a challenge to stay on top of your mental and physical health. A majority of people with mental health conditions find their condition worsens over the holidays. And even for people who don’t normally experience depression, December can be marked by an increase in loneliness, anxiety, and fatigue.

This year will be different! A few lifestyle changes can help you thrive in the next few weeks as you enjoy a healthy and stress-free holiday season.

How To Keep Up With Healthy Habits Over The Holidays

Here are some tips to help you keep up with or kick start healthy habits over the busy and often stressful holiday season.

1 - Make proactive plans to lower stress. 

A study commissioned by the National Mental Health Association identified some of the top stressors of the holiday season as:

• Lack of time: 69% of women and 63% of men

• Lack of money: 69% of women and 55% of men

• Gift-giving pressure: 51% of women and 42% of men

It’s important to realize that these pressures can be managed. The key is prioritization. Don’t be afraid to say no to events that won’t bring you joy. Avoid overcommitment so you can really appreciate the people and events that are most meaningful. 
Making a budget before the holiday season can help you stick to realistic spending habits. You don’t want to start the new year with the additional stress of debt. Keep in mind that studies have found that experiences are often more memorable gifts than things. Activities like offering to babysit for a stressed-out mother, going for a walk with a lonely senior, or cooking a fancy dinner at home can ultimately be more appreciated than breaking your budget.

2 - Focus on nutrient-rich meals and stay hydrated. 

Research published in the New England Journal of Medicine shows that our fears of holiday weight gain are often exaggerated - the average person gains less than a pound. So, instead of trying to limit intake, skipping meals, and stressing about treats, focus on eating and drinking for energy throughout the season. Here are some tips that may help:

• Eating natural whole foods will protect your mental health, energy levels, and digestion. Before a party, try to eat a balanced meal, complete with complex carbs, healthy fats, and quality protein.

• For potluck parties, offer to bring something healthy like a fruit salad, veggie tray (raw or grilled, doesn’t have to be boring!) or a nutrient packed salad.

• Don’t be afraid to try a seasonal treat! Eat treats mindfully, taking the time to savour the flavours. Many people have special memories associated with treats that are only available at this time of the year.

• At the moment it might feel like alcoholic drinks make things merry, but keep in mind that alcohol is a depressant, reduces decision-making skills, dehydrates your cells, and of course isn’t safe if you drive. If you’re already feeling stressed, alcohol can often make things worse. Fortunately, a lot of exciting non-alcoholic drinks have entered the market, including kombucha, much-improved non-alcoholic beer, and low-sugar sparkling drinks. If you do want to drink alcohol, be sure to drink a lot of water after every drink.

3 - Find ways to stay active. 

It’s easy to hibernate when it’s dark and cold outside, but don’t let the weather slow you down. For social gatherings, suggest active get-togethers like walks, and if you’re able, explore winter sports like skiing, skating and snowshoeing. 

“Getting in shape” is one of the most popular New Year’s resolutions, but there’s no reason you have to wait until the new year! Even though you’re busy, exercising during the holidays will help you cope with stress and give you energy. You don’t have to commit to long workouts - every bit of activity helps. If you’re limited by time and money, you can find free workouts for every level and every length on YouTube. However, as always, if you’re not sure where to start, talk to a professional.

4 - Prioritize rest and sleep.

It’s hard to be energized and festive when you’re not getting enough sleep. No matter how busy you are, do your best to stick to your regular sleep schedule. It can take up to four days to recover from one hour of missed sleep! 

With all the stimulation of the holidays, you might find it harder to settle down to sleep and stay asleep. Focus on maintaining good sleep hygiene, including:

• Reduce blue light exposure from your phone and other devices before bedtime. Blue light suppresses your body’s production of the sleep-inducing hormone melatonin.

• Maintain a calm and cool sleeping environment.

• Avoid vigorous exercise close to bedtime.

• Don’t drink alcohol or eat right before you go to sleep.

5 - Give back and be mindful of others.

Emotions can run high during the holidays. We often remember those who are no longer with us, or wonder why our own festivities don’t measure up to a Hallmark holiday movie. Try to give some grace to yourself and others. Take a deep breath before you react to personal conflicts. Reach out to people you know are alone, and touch base with those you haven’t seen in a while.

When you give back to your community, you also experience many health benefits yourself. Studies have linked volunteer time with improved mental health, proving that volunteering or donating to a worthwhile charity can help elevate your mood. 

Staying healthy and happy over the holidays and into the new year, doesn’t have to be difficult. Reach out if you need assistance with any aspect of your well-being in the coming weeks. 

Happy holidays!

Sources

National Alliance on Mental Health, “Mental Health and the Holiday Blues” https://www.nami.org/Press-Media/Press-Releases/2014/Mental-health-and-the-holiday-blues

Greenberg Quinlan Rosner Research, “Holiday Stress”

https://www.apa.org/news/press/releases/2006/12/holiday-stress.pdf

Cindy Chan, Cassie Mogilner. Experiential Gifts Foster Stronger Social Relationships than Material Gifts. Journal of Consumer Research, 2016; ucw067 DOI: 10.1093/jcr/ucw067

Yanovski JA, Yanovski SZ, Sovik KN, Nguyen TT, O'Neil PM, Sebring NG. A prospective study of holiday weight gain. N Engl J Med. 2000 Mar 23;342(12):861-7. doi: 10.1056/NEJM200003233421206. PMID: 10727591; PMCID: PMC4336296

Kitamura S, Katayose Y, Nakazaki K, Motomura Y, Oba K, Katsunuma R, Terasawa Y, Enomoto M, Moriguchi Y, Hida A, Mishima K. Estimating individual optimal sleep duration and potential sleep debt. Sci Rep. 2016 Oct 24;6:35812. doi: 10.1038/srep35812. PMID: 27775095; PMCID: PMC5075948.

Yeung JWK, Zhang Z, Kim TY. Volunteering and health benefits in general adults: cumulative effects and forms. BMC Public Health. 2017 Jul 11;18(1):8. doi: 10.1186/s12889-017-4561-8. Erratum in: BMC Public Health. 2017 Sep 22;17 (1):736. PMID: 28693551; PMCID: PMC5504679.