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Healthy You

Get Healthy Skin from the Inside Out

Tuesday, December 19, 2017 7:37 AM

With the holidays coming up, there are many carb-heavy dishes and dessert tables in our future. The trick is planning and eating a well-balanced diet. Watching what we eat not only helps our waistline but our skin too! Luzheng Liu, MD, PhD, Dermatology at NorthShore, knows that what we eat can affect our skin.


Dr. Liu shares tips to help clear up our diet and skin:

  • Be mindful of sugar. Not only how much you consume, but also make sure the foods you eat are with a low glycemic index (GI). Foods with high glycemic indexes – like white bread, watermelon and chips – promote acne through androgens. Try to stick with low GI foods such as peanuts, apples, multigrain breads and sweet potatoes.
  • Skip the skim. Studies have found that skim milk can cause acne due to its hormonal content. Whole milk and dairy-free alternatives - such as almond milk -are recommended.
  • Stock up on probiotics.  An emerging gut-brain-skin unifying theory suggests that gut microflora might influence the skin and the brain.  Eating yogurt with “live cultures” or taking a daily probiotic supplement may regulate microflora on the skin.
  • Eat more Omega 3s. Studies have found that Omega 3 helps reduce inflammation and can fight against and control inflammation acne. Omega 3s can be found in walnuts, avocados, flaxseed oil and salmon.
  • Small meals often throughout the day can help manage insulin spikes. Too much insulin in your bloodstream can potentially lead to growth of pore-clogging cells. Eating small meals every two-to-three hours can help keep insulin levels steadier.
  • Eat your veggies! Many vegetables contain antioxidants that can fight inflammation. Just be mindful of the amount of high GI vegetables you consume. These vegetables include carrots, potatoes and green peas.
  • Go Green in your kitchen.  Organic produce, whole milk, poultry are preferred to reduce the intake of agricultural hormones.

It is important to remember that diet alone will not clear your skin. In order to banish acne, speak with your dermatologist about other skin care steps you can take.