Welcome to Season 2 of the 7 Day Glow Podcast!! It’s the beginning of a new year and with it I know many of our followers are focusing on selfcare.
We frequently hear the adage, “Your Glow starts from within." While that may sound like an old wives’ tale, it’s actually true. What you eat and drink can have a major impact on your skin health and overall Glow.
In this 7 Day Glow Podcast episode I am sharing my list of the top foods that can dull your glow and my favorite Supplements for a Beauty Boost.
One question I get a lot of is, "I have a problem with my skin but nothing seems to be helping me. What do you suggest?"
When I hear a customer has tried a wide variety of products and strategies to solve their issues with acne and aging with little results I know it's time to look deeper. Many times diet can be at the root of skin issues. This is an often overlooked yet easy-to-remedy cause of wrinkles, lackluster skin, broken capillaries, and age spots as well as acne.
Even if your skin is doing okay, and you have no overt skin issues, cutting back on the following foods can result in a major boost to your skin health and overall glow.
The Main FOODS TO ENJOY IN MODERATION are...
Number ONE - Alcohol: I love to tour wineries, breweries, and enjoy a cold cider by the campfire in the summer...but alcohol can really wreak havoc on your skin! The liver is very important for filtering excess hormones, such as excess estrogen. By giving your liver the extra work of metabolizing alcohol, you hamper your body’s ability to balance your hormones, which creates a negative chain reaction throughout the body resulting in increased breakouts, wrinkles, and dull skin.
Over-imbibing can leave your skin dull, lackluster, or flushed with broken capillaries. Alcohol also has a high sugar content, contributing to the disruption of collagen, causing wrinkles and age spots.
If you tolerate it, a serving of alcohol here and there is fine, but too much of a good thing can really negatively impact your Glow.
Number TWO - Dairy: Now don't get me wrong - I'm a Wisconsin Cheese-head all the way to my very cheesy little heart, but the truth is milk products can be really hard on some skin types.
I cannot count how many parents have come to me deeply concerned about their teen's acne. One of the first recommendations I make is to remove all dairy for several weeks to see if there is any improvement. I know that is not an easy thing to do with a teen but many of our customers have come back to report this solved the issue.
Milk consumption can cause a 10 to 20 percent increase in a key oil-producing hormone in the human body. Many non-organic dairy products contain antibiotics and added hormones that can also spike insulin in the body, leading to breakouts.
The hormones found in non-organic dairy products are strong enough to disrupt your body’s natural hormonal balance when they are included as a regular part of your diet.
The natural protein and sugar found in milk products can cause bloating and gas, along with other digestive issues that prevent your body from breaking down and assimilating the essential nutrients found in your beauty foods.
Choose organic dairy products from grass-fed animals to minimize hormonal intake and opt for cultured versions of dairy such as yogurt and cheese, which are easier on your digestion. Goat and sheep dairy is also gentler on the digestive system.
Number THREE - Fried Foods: Oh, how I love fried foods (sigh). Unfortunately for me, oils that are heated to a high temperature for frying become major sources of free radicals that cause cellular damage to skin. Free radicals cause age spots, inflammation, wrinkles, and head-to-toe beauty issues. Choose fried foods in moderation, opt instead for steamed, baked, and raw foods as much as possible.
Number FOUR - Overcooked/Burned Foods: I know...I know....our grill is running on overtime all Summer too but be careful to avoid charred foods. Overcooked and/or burned foods retain less of the nutrients essential for your skin "glow" and can create wrinkle-causing Advanced Glycation End Products (AGEs) to form in your body.
AGEs can stimulate the formation of wrinkles, age spots, and sagging skin along with inflammation and weight gain. Avoid charred meats or meats cooked with dry, high temperature cooking methods as these meats are prone to forming AGEs. Charred vegetables can also form AGEs to a lesser degree.
Number FIVE - Soda (Pop): High levels of phosphorus found in soda have been linked to accelerated aging, skin atrophy (which shows up as thinning, wrinkling skin), tooth enamel decay, and bone loss. The caramel color found in colas is a direct source of AGE formation, accelerating the aging, wrinkle-causing process.
Number SIX - Sugar: Sugar is to inflammation as kerosene is to a fire - sugar ignites and fuels inflammation. Refined sugar is a major source of AGE formation in your body, breaking down collagen formation and curbing the production of anti-aging hormones in your body, causing wrinkles, acne, and a host of other beauty issues. Opt for healthy alternative sweeteners as much as possible and save the refined sugar for special treats only.
Along with limiting some foods, there are supplements that can also help boost your Glow!
My favorite SKIN-LOVING SUPPLEMENTS are…
Number ONE - Collagen. Collagen helps support skin elasticity and hydration. I add Collagen Powder to my coffee every morning. You can actually stir it in any liquid. Our body naturally decreases its Collagen production as we get older so adding this supplement is a great place to start to boost your Glow. My favorite is Vital Proteins Collagen Peptides. They can be found on Amazon.
Number TWO - Protein. Protein is one of the building blocks for healthy bones, muscles and skin. I add a scoop of protein powder to my coffee with my Collagen - but simply increasing your protein consumption can also have significant benefits for skin. I always have AT LEAST 20g of protein at 3 meals per day. I also NEVER start my day without protein because it’s so important for keeping my blood sugar levels in check.
Number THREE - Hyaluronic Acid. Your body naturally makes Hyaluronic Acid, it’s main function is to retain water that keeps tissue well lubricated and moist. Taking Hyaluronic Acid supplements can help skin look and feel more supple. Hydrating the skin also helps plump skin which in turn reduces the appearance of fine lines and wrinkles. Taking 120 to 240 milligrams daily for at least one month have been shown to significantly increase skin moisture and reduce dry skin in adults. My favorite supplement brand for Hyaluronic Acid is from Vital Proteins, this too is available on Amazon.
Number FOUR - Chlorophyll. We all need more greens! Chlorophyll promotes red blood cell production, giving your skin a brighter, healthier complexion. It’s been known to help with skin repair, so it’s good for both wrinkles and acne. Plus it’s just healthier for your whole body in general! The easiest way to supplement with Chlorophyll would be with either tablets or tinctures. I like taking a tablespoon of it in a glass of water once a day. I’m currently enjoying Nature’s Sunshine Liquid Chlorophyll Extra Strength and it’s available on Amazon.
Number FIVE - Probiotics. The importance of our microbiome, or the bacteria population in our bodies and on our skin is being supported by scientific research more and more every year. Just like unbalanced hormones, an unbalanced microbiome can result in acne and increased aging. Your inner AND outer microbiome are both important.
An unhealthy bacteria system in the gut can actually increase cortisol levels in the body, causing more stress and anxiety, and which throws off your hormones, which leads to faster aging and more breakouts. Having too much or too little of certain bacteria on the skin can cause acne, dryness, and faster aging. More research on exactly which bacteria are responsible for what is being done, but in the meantime a gentle regimen for the skin, like not using hot water on the face and reducing or eliminating products with preservatives, is best. I also take a probiotic internally. My current favorite is Fem-Dophilus by Jarrow Formulas.
I don’t want to make this podcast too long so I’ll stop here and add a "Supplements Part Two" in the future!
Thank you so much for joining me in this week’s 7 Day Glow Podcast episode! I’m passionate about finding the best ways to keep my Glow going and Just being here tells me you are serious about your health and your Glow too.
I know it's hard to make dietary changes. Part of self-care is feeding our body foods and supplements that promote vibrant health so we can enjoy our lives to their fullest. When we feel good it radiates outward to all parts of our self-image and life.
If you enjoyed today’s episode be sure to check out the 7 Day Glow Podcast Episode 10 to learn how water and exercise can also work to boost your Glow.
I am the natural skincare formulator, biologist, certified clinical aromatherapist, and obsessed self-care advocate who founded 7 Day Glow's holistic, simple skincare approach. I'm on a mission to empower women with the tools they need to find and maintain their Glow simply and with confidence.
Notice: These statements and blog content have not been evaluated by the Food and Drug Administration. The information in our articles and podcasts are not intended to replace a one-on-one relationship with a qualified health care professional and are not intended as medical advice. The content of these blogs, podcasts and associated products is not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before using products or following blog/podcast advice.