EATING HABITS THAT WILL MAKE YOUR SKIN GLOW
There are so many ways your diet might be sabotaging your skin and in order to hit it all, I thought we could tackle the pursuit of the glow in a three parts series. Today we’ll talk about shine stoppers: blockers about your diet that keep you from getting the skin you dream of. Next, we’ll tackle the glow getters, everyday foods to give you that added glow. In the third part, we’ll finish up with beauty boosters: products, supplements, or homemade concoctions that will set your glow on fire!
Now, I know it’s no fun to start with a list of things not to do. But in this case, I really do think its most important. You could be eating all of the glow boosting foods in the world, and it just wouldn’t make a difference if you haven’t cut these toxic foods and habits out of your routine. There are so many foods out there that are stopping us from glowing, but today we’re going to focus on four of the biggest culprits. If you do nothing else for your skin (and for your health) explore these four habits. Nutrition is so much more than having pretty skin, and these four things can help you feel as good as you want to look. After all, I want you babes to be healthy, confident, and strong.
1. The Sugar Rollercoaster
Have you ever found yourself satisfied after a meal, and realized just two hours later that you were hungry again, not thinking clearly, or just wishing you could crawl in bed and take a nap? These things, and many more, might be signs that you’re eating foods that are causing your sugar levels to spike and then crash. I won’t bore you with too many details of how this works, but basically when we eat a lot of sugar, even if the sugar is found naturally in foods, our bodies might overcorrect it by opening the insulin floodgates (insulin is just the molecule that helps you digest sugar). This surplus of insulin actually overcorrects and we end up with low blood sugar. So essentially in a time span of 2 to 4 hours, our bodies have gone from having too much sugar in the blood to not enough. Yikes. This can eventually lead to an internal stress response and release of hormones that not only cause oily skin but also disrupt your balance of other hormones. This can be so detrimental for women with hormonal imbalances like PCOS and for anyone trying to live a balanced lifestyle. Hop off that roller coaster, sister, your health and your body deserves better.
individuality note: I am NOT saying that eating carbohydrates is bad. And because every single body is different, some people might be able to eat more carbohydrates before they hop on this roller coaster, I know for me, a sweet potato is not going to set me over the edge, but for you it might. it is important to listen to your individual body on when you’ve overdone it. Read: look for those telltale signs of getting hungry too early, noggin fog, and the urge for a post food coma nap. Know your body, it’s empowering.
2. Conventionally raised animal products
When you eat meat, dairy, and eggs from a conventional farm you are likely consuming antibiotics that will damage your gut microbiome, hormones that disrupt your own hormone cycles, and all the wrong types of fat, which may cause inflammation. To make matters worse, all of these animals are typically fed a diet that is mostly corn—and that ain’t natural. If we are what we eat, we are what we eat, eats. And a cow that has only eaten corn isn’t going to offer you the diverse nutrient profile that a cow who has only eaten grass will offer (am I beginning to sound like hippie?). The best thing is to look for 100% grass fed beef and dairy with no hormones or antibiotics. For eggs, try to select free range. Eggs can be tricky because of how the USDA defines their farming method, so for eggs I always recommend finding a local farmer at a farmer’s market and talking to them about their methods and choice of feed. I know eating 100% grass fed can be more expensive, but if you decrease the amount of meat in your diet to a healthier amount, the price will end up balancing out.
3. Processed and fried foods:
We’ve all heard this before: but I think it’s worth reiterating and explaining a bit further. I could go on and on about how processed and fried foods affect overall health, so instead I’ll just stick to how they can affect your skin. The biggest way process and fried foods stop your shine is through tiny molecules called free radicals. These free radicals basically [I realized the robber comment is cheesy AF haha] steal electrons from otherwise healthy cells. This can lead to cellular damage and improper creation of new cells. When this happens too much, and without any counterbalance, it can lead to something we call oxidative stress. Prolonged oxidative stress can damage a very important protein that gives our cells structure, collagen. And because collagen production begins to decline when most people reach 25-30, this damage can lead to wrinkles and fine lines. (had to fact check myself on this one!)
Processed and fried foods can also cause systematic inflammation which can keep your digestive system from absorbing nutrients, give you headaches and achy joints, or even cause your face to swell.
4. Your individual trigger foods
This all comes down to listening to your body. Start paying attention to when you feel less than great and try to remember back to what was in your last few meals. Doing this can be kind of tricky, so I normally recommend doing some kind of elimination diet, like the whole 30 or a low FODMAPs diet, and then slowly reintroducing foods one at a time. You might notice that some foods don’t agree with you as much as others. If an overall elimination diet scares you, try taking out suspicious foods for 10 days and then add them back in and see how you feel.
Residing in Fort Worth, Texas, Kasey Kilpatrick is currently working to become a registered dietitian, with the hopes of being certified by the close of 2018. Kasey has a bachelor’s degree in Nutritional Sciences from Texas A&M, which is where her passion for wellness was ignited. While Kasey believes nutrition is the most natural path to disease prevention and ultimate healing, her personal philosophy is that eating well is about more than a physicality. She sees food as a rich source of culture and community, knitted closely together by common desires to change and improve inwardly. Kasey believes that eating healthy should be both fun and accessible to all, and tries to support methods that make healthy food more available to people with limited access to healthy foods and resources with which to prepare them. She finds cooking to be a relaxing experience and has loved sharing this passion with others. Kasey hopes to help all of you find balance, health, and wellness in your own personal journey, while igniting creativity about the endless ways to achieve your goals.