{"id":3988,"date":"2022-06-02T11:30:00","date_gmt":"2022-06-02T15:30:00","guid":{"rendered":"https:\/\/foodmedcenter.org\/how-what-you-eat-and-drink-affects-your-skin-2\/"},"modified":"2022-06-30T10:16:16","modified_gmt":"2022-06-30T14:16:16","slug":"how-what-you-eat-and-drink-affects-your-skin-2","status":"publish","type":"post","link":"https:\/\/foodmedcenter.org\/zh_hk\/how-what-you-eat-and-drink-affects-your-skin-2\/","title":{"rendered":"How What You Eat and Drink Affects Your Skin"},"content":{"rendered":"

How What You #Eat<\/a> and #Drink<\/a> Affects Your #Skin<\/a><\/strong><\/p>\n

How much does your #diet<\/a> affect your skin and how you look?<\/strong>
\nAccording Leslie Baumann, M.D., professor of dermatology at University of Miami and author of The New York Times<\/em> best seller The Skin Type Solution<\/em> (Bantam, 2006), \u201cYour diet plays a crucial role in everything from skin hydration to redness, acne and aging. Even broken blood vessels on the face can be caused by diet.\u201d Most experts agree that a good diet can influence the quality of your skin. \u201cA substantial amount of overall skin #health<\/a> is related to diet \u2014 probably the same magnitude as with other health states, such as cancer and heart disease, where diet is generally accepted to account for about 30 percent of overall risk,\u201d says Shawn M. Talbott, Ph.D., nutritional biochemist and author of Cortisol Control and the Beauty Connection<\/em> (Hunter House, 2007).<\/p>\n

What can you add to or change in your diet today that will show visible results in your skin?<\/strong>
\n\u201cThe best defense against the free radical damage of oxidation is a diet rich in antioxidant vitamins and minerals (and plenty of water),\u201d says Joy Bauer, M.S., R.D., Today<\/em> show nutritionist and author of Joy Bauer\u2019s Food Cures<\/em>. Here are a few key diet recommendations:<\/p>\n

Green Tea and Red Wine:<\/strong> Wrinkles are caused by a loss of three vital skin structures: collagen, elastin and hyaluronic acid (HA). The goal in wrinkle treatment is to increase levels of these three substances, says Baumann. Water, green tea and red wine can help.<\/p>\n

Baumann recommends at least 2 to 4 cups of green tea per day. Talbott agrees: \u201cIt has a high content of flavonoid\/catechins, (which can help to strengthen collagen microstructures in skin) and of theanine \u2014 an amino acid associated with relaxation and cortisol control. Too much cortisol can induce disruptions in blood sugar and inflammation.\u201d Red wine has a flavonoid\/collagen effect similar to green tea and is known for its relaxation effects and blood-flow promotion, Talbott adds.<\/p>\n

Water:<\/strong> Of course you need to drink water to prevent dehydration. \u201cHowever, as far as skin is concerned, it is not how much water you drink but how well your skin holds onto the water and keeps it from evaporating. Skin needs adequate levels of fatty acids, ceramides [a type of fat] and cholesterol to hold onto water. This is why vegans and people on low-cholesterol diets or cholesterol-lowering drugs have dry skin. Any liquid you drink can provide skin hydration; however, water consumption should be increased when drinking caffeine and alcohol, both of which can dehydrate you,\u201d says Baumann.<\/p>\n

Omega-3s:<\/strong> These healthy fats seem to be the miracle food of the decade and are probably among the more promising nutrients in our diet. \u201cOmega-3 fatty acids help maintain cell membranes so that they are effective barriers \u2014 allowing water and nutrients in and keeping toxins out. Omega-3s also seem to protect skin against sun damage. In a study of skin cancer, people who ate diets rich in fish oils and other omega-3 fats had a 29 percent lower risk of squamous cell cancer than those who got very little omega-3 fats from food,\u201d says Bauer. They are also anti-inflammatory, so they help reduce acne and facial redness. \u201cGood food sources include oily fish, sardines, Pacific oysters, lake trout, flaxseeds, walnuts and omega-3 fortified eggs.\u201d Baumann recommends that we eat salmon at least three times a week for these effects.<\/p>\n

Grains:<\/strong> Eat more whole-grain carbs (as opposed to refined carbs), which don\u2019t cause the blood sugar spikes that lead to the glycation [sugar breaking down] of skin proteins that accelerates wrinkling, says Talbott.<\/p>\n

Alpha Lipoic Acid:<\/strong> According to Baumann, this was originally thought to be an antioxidant that helps with skin, but that is now questioned by a study in the Journal of Investigative Dermatology<\/em>. Therefore, she does not recommend it as a supplement.<\/p>\n

Vitamin C:<\/strong> It\u2019s involved in collagen production and protects cells from free radical damage. \u201cScientific studies found that when lab animals ate vitamin C-fortified food, their skin was better able to fight off oxidative damage,\u201dsays Bauer. Baumann adds that getting the proper amount of vitamin C in your diet can help reverse wrinkles. Good sources include peppers (red\/green\/yellow), oranges, strawberries, lemons and broccoli.<\/p>\n

Vitamin E:<\/strong> This helps protect cell membranes and guards against UV radiation damage. \u201cSome research suggests that vitamin E may work in combination with vitamin C to provide an extra boost of anti-aging skin protection. I recommend eating wheat germ, avocado, fortified cereals, nuts and seeds,\u201d says Bauer.<\/p>\n

Beta Carotene:<\/strong> Another antioxidant critical for skin health is beta carotene, which is converted to vitamin A in the body. \u201cBeta carotene\/vitamin A is involved in the growth and repair of skin tissue and may protect against sun damage. In extremely high doses, straight vitamin A from supplements can be toxic, but ample beta carotene from foods like sweet potato, pumpkin, carrots, mangoes and apricots is entirely safe and great for your skin,\u201d says Bauer.<\/p>\n

Selenium:<\/strong> \u201cThis helps safeguard the skin from sun damage and delays aging by protecting skin quality and elasticity. Dietary selenium has even been shown to help prevent some skin cancers in animals,\u201d says Bauer. Food sources include Brazil nuts, tuna (canned light in water), crab and wheat germ.<\/p>\n

Coenzyme Q10:<\/strong> According to Baumann, research at the University of Miami has demonstrated a positive result from using coenzyme Q10 supplements to treat skin cancers. She recommends 200 milligrams every morning because it has a caffeine-like effect. Coenzyme Q10 is preventative, so its effects are cumulative and not immediate. If you are on a cholesterol-lowering statin drug, it is imperative that you take coenzyme Q10 supplements because statins lower your level of coenzyme Q10, she adds.<\/p>\n

Glucosamine:<\/strong> Available as a dietary supplement, it increases hyaluronic acid levels, which helps skin hold onto water and gives it plumpness, says Baumann. Results can be seen in four to six weeks. The enzymes in the skin that perform a variety of functions need water to work. Without water, skin will age faster and will be more likely to itch and get red.<\/p>\n

What are the foods that actually damage your skin? <\/strong>
\nSugar:<\/strong> Sugar is the most detrimental to skin. It increases acne and may speed aging by causing glycation \u2014 the result of sugar breaking down and bonding with protein molecules, which reduces the elasticity of the collagen and leads to tougher, wrinkled skin, says Baumann. According to Talbott, \u201cSugar is very bad for the same reason that poorly controlled diabetics have more heart disease and blood vessel damage (due to glycation of these tissues). The same effects can occur to the skin due to excessive blood sugar fluctuations.\u201d And a recent study shows that refined sugary foods that promote inflammation may also negatively affect the skin, as can other inflammatories such as white flour products, saturated fat and trans fat, says Bauer.<\/p>\n

Spicy Foods:<\/strong> If you are prone to facial flushing, hot (temperature) or spicy foods will increase flushing, leading to dilated visible blood vessels on the face.<\/p>\n

Caffeine:<\/strong> It can dehydrate you, but it also has an anti-inflammatory and anti-aging effect. It is the most popular ingredient in cellulite creams and is now a hot new ingredient in many skin-care products, adds Baumann.<\/p>\n

Alcohol:<\/strong> Red wine has two substances that actually prevent aging \u2014 grape seed extract and resveratrol. However, too much alcohol leads to free radicals, which age the skin, says Baumann.<\/p>\n

Chocolate and Greasy Foods:<\/strong> Most of the research says that chocolate doesn\u2019t specifically affect your skin; however, foods that are high in saturated and trans fats have been shown to do so. Plus, chocolate has sugar, which has also been shown to affect your skin.<\/p>\n

Stress:<\/strong> \u201cThis can increase oil production in the skin (via cortisol overexposure) \u2014 leading to clogged pores and an environment suitable for bacteria overgrowth. In addition, cortisol overexposure can increase inflammation, leading to greater redness of acne eruptions,\u201d says Talbott.<\/p>\n

What foods are helpful to actually apply to your skin, and why? <\/strong>
\nAccording to Baumann, \u201cMany citrus fruits are used to exfoliate the skin because they fall into the alpha hydroxy acid family. Milk, which contains lactic acid, an ingredient still popular in skin care today, has been used topically since Cleopatra\u2019s day to remove dark spots and fine wrinkles. Soy, when applied topically, can have estrogenic effects that help keep postmenopausal skin from losing collagen and wrinkling. Cucumbers have long been known to be anti-inflammatory when applied topically (usually to swollen eyelids). Chamomile is also a popular anti-inflammatory (but not for those allergic to ragweed). Soaking chamomile tea bags in cool water seems to be the most popular method of application.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"

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The Center conducts extensive research on longevity and healthspan, exploring how nutrition and lifestyle interventions can extend both lifespan and the number of years lived in good health. Core to its work is the dissemination of reliable, peer-reviewed information on nutrition, longevity science, and healthy aging, as well as ensuring universal access to healthy, affordable food, and creating a more equitable, smart food system that will improve health outcomes. A distinguished scholar and influential figure in the fields of public health, nutrition, and food policy, Dr. Platkin is a Distinguished Lecturer (Emeritus) at City University of New York at Hunter College. He has both a Masters Degree and a Ph.D. in Public Health, specializing in nutrition. He also has a law degree, and throughout his career has been dedicated to a multidisciplinary approach to academic research, community health interventions and complex health and policy issues, encompassing law, public health, and nutrition. Dr. Platkin has occupied influential roles in public health, notably serving as the Executive Director of the Hunter College NYC Food Policy Center from 2012 to 2023. During this time, he played a pivotal role in shaping food-related policies in New York City. His entrepreneurial leadership extends across multiple sectors: he is the co-founder and strategic advisor to Diversion Books (DiversionBooks.com), a book publishing company; Chief Strategy Officer at PopCom Health (PopComHealth.com); founder and managing director of Magoo Properties (MagooProperties.com); and co-founder and director of MedicalBx (MedicalBx.com), which develops boutique hospitals and mobile medical clinics to enhance healthcare access in underserved areas. His leadership also extended to co-founding and operating organizations like Integrated Wellness Solutions, where he leveraged innovative approaches and technology to enhance health and wellness. He is a powerful advocate for healthier communities and for shaping the field of nutrition and food policy in lasting ways. Dr. Platkin has made significant contributions to the field of public health and nutrition issues through his research. He has published in several peer-reviewed scientific and medical journals, including the Journal of Nutrition Education and Behavior, the Journal of Obesity and Weight Loss, the International Journal of Nutrition and Dietetics, BioMed Central (BMC) Obesity; and the Journal of the Academy of Nutrition and Dietetics. He is the author of eight books. His forthcoming book, Eat to Cheat Death: Using Food as Medicine to Live Better, Live Stronger, Live Healthier, and Live Longer (Simon & Schuster, 2027), synthesizes cutting-edge research on nutrition and longevity. His first book, Breaking the Pattern (Red Mill Press 2002, Plume 2004), was a bestseller in hardcover; it has been used by addiction clinics to assist patients with resolving drug and alcohol-related issues, and more than 20 universities around the country use it as a text to teach behavioral change techniques to nutrition and dietetic counseling interns. His other titles include The Diet Detective's Count Down (Simon and Schuster, 2007), The Diet Detective's Calorie Bargain Bible (Simon and Schuster, 2008), The Diet Detective's Diet Starter Kit (Diversion, 2011), and The Diet Detective's All-American Diet (Rodale, 2012). Charles Platkin's contributions to the fields of health, nutrition, and public policy have earned him recognition and numerous accolades. He was cited by the New York State Governor for his contributions to the development of nutrition materials for NYS Mentoring in March 2019, showcasing his dedication to public health and education. He was also honored as a Politics of Food honoree by City & State in November 2018 for his commitment to promoting healthy eating and food policy reform. Additionally, Dr. Platkin's success as a principal investigator and grant recipient reflects his impact in the field, as he has secured multiple grants to support research and initiatives related to food policy and nutrition. Beyond his academic and research pursuits, Charles Platkin has engaged with the public through various media outlets. He was the host and executive producer of WE TV's series I Want To Save Your Life, where he helped individuals transform their health through nutrition and lifestyle interventions. His syndicated health, nutrition, and fitness column, the Diet Detective, appeared in more than 150 daily newspapers and media outlets for nearly 20 years. His appearances on thousands of radio shows, in newspapers, magazines, and online platforms have reached a broad audience. His commitment to educating the public underscores his dedication to public health. 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organization working to bridge the gap between traditional allopathic medicine and the use of food as medicine in the prevention, treatment, and management of disease. The Center conducts extensive research on longevity and healthspan, exploring how nutrition and lifestyle interventions can extend both lifespan and the number of years lived in good health. Core to its work is the dissemination of reliable, peer-reviewed information on nutrition, longevity science, and healthy aging, as well as ensuring universal access to healthy, affordable food, and creating a more equitable, smart food system that will improve health outcomes. A distinguished scholar and influential figure in the fields of public health, nutrition, and food policy, Dr. Platkin is a Distinguished Lecturer (Emeritus) at City University of New York at Hunter College. He has both a Masters Degree and a Ph.D. in Public Health, specializing in nutrition. He also has a law degree, and throughout his career has been dedicated to a multidisciplinary approach to academic research, community health interventions and complex health and policy issues, encompassing law, public health, and nutrition. Dr. Platkin has occupied influential roles in public health, notably serving as the Executive Director of the Hunter College NYC Food Policy Center from 2012 to 2023. During this time, he played a pivotal role in shaping food-related policies in New York City. His entrepreneurial leadership extends across multiple sectors: he is the co-founder and strategic advisor to Diversion Books (DiversionBooks.com), a book publishing company; Chief Strategy Officer at PopCom Health (PopComHealth.com); founder and managing director of Magoo Properties (MagooProperties.com); and co-founder and director of MedicalBx (MedicalBx.com), which develops boutique hospitals and mobile medical clinics to enhance healthcare access in underserved areas. His leadership also extended to co-founding and operating organizations like Integrated Wellness Solutions, where he leveraged innovative approaches and technology to enhance health and wellness. He is a powerful advocate for healthier communities and for shaping the field of nutrition and food policy in lasting ways. Dr. Platkin has made significant contributions to the field of public health and nutrition issues through his research. He has published in several peer-reviewed scientific and medical journals, including the Journal of Nutrition Education and Behavior, the Journal of Obesity and Weight Loss, the International Journal of Nutrition and Dietetics, BioMed Central (BMC) Obesity; and the Journal of the Academy of Nutrition and Dietetics. He is the author of eight books. His forthcoming book, Eat to Cheat Death: Using Food as Medicine to Live Better, Live Stronger, Live Healthier, and Live Longer (Simon & Schuster, 2027), synthesizes cutting-edge research on nutrition and longevity. His first book, Breaking the Pattern (Red Mill Press 2002, Plume 2004), was a bestseller in hardcover; it has been used by addiction clinics to assist patients with resolving drug and alcohol-related issues, and more than 20 universities around the country use it as a text to teach behavioral change techniques to nutrition and dietetic counseling interns. His other titles include The Diet Detective's Count Down (Simon and Schuster, 2007), The Diet Detective's Calorie Bargain Bible (Simon and Schuster, 2008), The Diet Detective's Diet Starter Kit (Diversion, 2011), and The Diet Detective's All-American Diet (Rodale, 2012). Charles Platkin's contributions to the fields of health, nutrition, and public policy have earned him recognition and numerous accolades. He was cited by the New York State Governor for his contributions to the development of nutrition materials for NYS Mentoring in March 2019, showcasing his dedication to public health and education. He was also honored as a Politics of Food honoree by City & State in November 2018 for his commitment to promoting healthy eating and food policy reform. Additionally, Dr. Platkin's success as a principal investigator and grant recipient reflects his impact in the field, as he has secured multiple grants to support research and initiatives related to food policy and nutrition. Beyond his academic and research pursuits, Charles Platkin has engaged with the public through various media outlets. He was the host and executive producer of WE TV's series I Want To Save Your Life, where he helped individuals transform their health through nutrition and lifestyle interventions. His syndicated health, nutrition, and fitness column, the Diet Detective, appeared in more than 150 daily newspapers and media outlets for nearly 20 years. His appearances on thousands of radio shows, in newspapers, magazines, and online platforms have reached a broad audience. His commitment to educating the public underscores his dedication to public health. He received his undergraduate degree from Cornell University, a law degree from Fordham University, a Master of Public Health and a Ph.D. in Public Health from Florida International University in Miami Florida.","sameAs":["https:\/\/foodmedcenter.org","foodmedcenter","https:\/\/www.linkedin.com\/in\/platkin","https:\/\/www.youtube.com\/@foodmedcenter","https:\/\/en.wikipedia.org\/wiki\/Charles_Stuart_Platkin"],"honorificPrefix":"Dr.","honorificSuffix":"PhD, JD, MPH","url":"https:\/\/foodmedcenter.org\/zh_hk\/author\/charles-platkin\/"}]}},"modified_by":"Charles Platkin, PhD, JD, MPH","_links":{"self":[{"href":"https:\/\/foodmedcenter.org\/zh_hk\/wp-json\/wp\/v2\/posts\/3988","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/foodmedcenter.org\/zh_hk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/foodmedcenter.org\/zh_hk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/zh_hk\/wp-json\/wp\/v2\/users\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/zh_hk\/wp-json\/wp\/v2\/comments?post=3988"}],"version-history":[{"count":1,"href":"https:\/\/foodmedcenter.org\/zh_hk\/wp-json\/wp\/v2\/posts\/3988\/revisions"}],"predecessor-version":[{"id":16956,"href":"https:\/\/foodmedcenter.org\/zh_hk\/wp-json\/wp\/v2\/posts\/3988\/revisions\/16956"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/zh_hk\/wp-json\/wp\/v2\/media\/9527"}],"wp:attachment":[{"href":"https:\/\/foodmedcenter.org\/zh_hk\/wp-json\/wp\/v2\/media?parent=3988"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/foodmedcenter.org\/zh_hk\/wp-json\/wp\/v2\/categories?post=3988"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/foodmedcenter.org\/zh_hk\/wp-json\/wp\/v2\/tags?post=3988"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}