SKIN IN THE GAME
The 5 everyday foods you didn’t know were damaging your skin – from breakouts to puffy eyes and wrinkles
Plus, the best foods for a flawless complexion
WONDERING why your skin isn't looking its best, despite having your skincare routine down pat?
According to skin experts, your breakouts or puffy eyes could be caused by everyday foods you're eating without a second thought.
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From sandwich fillings to how you drink your coffee, Dr Dave Reily, head scientist at Absolute Collagen, warned that many common cupboard essentials could be making your skin worse.
“It’s no secret that what we eat directly impacts our health and well-being," he said.
"While many of us know how our diet affects our digestion, and energy levels, we often overlook its effects on our skin.
“Nutrition plays a significant role in maintaining healthy, youthful appearance.
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"However, some everyday foods can secretly sabotage your skin, contributing to issues like acne and dryness.
"So being aware of these foods is super important," according to Dr Reilly.
This can be particularly as we age and our collagen production wanes, the skin expert added.
"The lower levels of collagen in our skin will mean that any bad dietary habits will have an even greater effect on our appearance," he said.
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Dr Reilly shared five foods to swerve if you want healthier looking skin and how each of these could be affecting your complexion.
1. White bread
Toasted or fresh, soft or crunchy, buttered or in sandwich form - bread can be hard to resist, particularly when it's white.
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But a chewy baguette or crusty ciabatta tends to high on the glycaemic index (GI), meaning it causes a sharp rise in your blood sugar levels.
As a result, white bread and other high GI foods - like rice cakes, corn flakes and fruit juice - can have a serious impact on your skin if not eaten in moderation, Dr Reilly said.
"That’s because the sugar molecules in white bread binds to the collagen proteins in our body, weakening them," he explained.
"Collagen is a major component of our ligaments and connective tissue, with wound healing and skin-boosting properties.
"So, when this collagen is weakened, it increases the likelihood of fine lines and wrinkles over time."
That doesn't need to need to swear off bread altogether - simply opt for multigrain, granary, and seeded bread, which are lower on the glycaemic index.
2. Excessive salt
A sprinkle of salt can really elevate a meal, but if you're being heavy handed with the salt shaker this might show up in your skin.
Dr Reilly warned: "Excessive salt intake can lead to water retention in the body, making your skin look bloated and puffy.
"This side effect is especially noticeable in the delicate skin around your eyes, which can contribute to the increased appearance of under-eye bags."
Salt can seem like a hard thing to part with, but you can make your meals tastier by being more adventurous with herbs and spices - you might find yourself relying on the condiment less and less.
It's also worth keeping an eye on how salty the food you're buying is.
"You should read product labels, keeping a close eye on the sodium content of your frequent buys," Dr Reilly suggested.
He added: "If you are struggling to reduce your salt intake, then make an effort to stay hydrated.
"Drinking plenty of water can help flush out the excess sodium in your system, reducing skin puffiness."
3. Alcohol
If you've been frequenting the pub to make the most of summer evenings, it's likely your skin will be showing signs of that.
As Dr Reilly put it: "While water is essential for keeping your skin hydrated, on the opposite side of the spectrum is alcohol.
"Drinking an excessive amount of alcohol dehydrates and dulls the skin.
"This is because alcohol is a diuretic, meaning the body releases more urine, losing more water, salt and nutrients than usual. The increased loss of vital nutrients impacts your body performing other functions, such as collagen production."
The best thing you can do for your skin is keep booze to a minimum.
"However, for those still wanting to enjoy a tipple every now and then, cutting back can also really help improve the appearance of your skin," Dr Reilly noted.
";Why not try having a sober weekend a month or switching to a low-alcohol alternative of your favourite drink?"
4. Processed meats
It's BBQ season, and with that comes glut of crispy bacon, sizzling sausages and luscious deli meats.
Sadly, these delicacies could be causing harm to your skin.
According to Dr Reilly, this is because processed meats "often contain high amounts of hormones and antibiotics, both of which can cause a hormone imbalance in your body".
In fact, the skin expert said these products could result in a double whammy of side effects.
Eat your way to a glowing complexion
WHAT you put inside your body can be just as important as your skincare when it comes to the appearance of your skin.
Eating a balanced nutritional diet, rich in anti-oxidants, vitamins and minerals is key to a good complexion, according to the British Association of UK Dietitians.
"The most important food tip is to choose a wide range of foods. No one food or food group can supply all the nutrients that our skin and bodies need."
This means:
- Eating your five-a-day of fruit and veg - at least
- Getting omega-3 fatty acids from nuts, pulses, fish, and lean meats
- Staying hydrated - have six to eight glasses a day, maybe more during the summer months or if you are very active
- Eating water and antioxidant rich foods like cucumber, tomato, spinach, broccoli, watermelon, apples, citrus fruits and berries
Protecting your skin from the sun will also make a huge difference to its appearance, so make sure you're slapping on that sun cream - even on cloudy days!
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He went on: "This imbalance puts your body under stress, which can have many skin-related side effects.
"These can include increased oiliness and acne breakouts, while the stress can also potentially exacerbate conditions like dry, flaky and inflamed skin."
Whether it's in BBQ or breakfast fry up form, it's best to eat processed meats in moderation for the sake of your skin.
If you do indulge in them, Dr Reilly advised: "Try to maintain a balanced diet rich in fruits, vegetables, and whole grains, and follow a consistent skincare routine."
5. Dairy products
Sadly, cheese also makes the list of foods that could be leaving your skin looking a little rough.
"Just like processed meats, there are lots of dairy products - for example non-organic milk and processed cheeses - that may contain high levels of hormones," Dr Reilly said.
"This too can contribute to hormone imbalances, leading to increased oil production and breakouts.
"To avoid this, consider swapping to nut milk for your morning coffee or opting for organic dairy products, which typically have lower hormone levels."
That's not to say that you need to swear off all dairy.
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In fact, some varieties might even help improve your skin's appearance, according to the skin expert.
"For instance, high-protein dairy products like Greek yoghurt and cottage cheese can help to repair skin tissue, making your skin look healthier and brighter," he said.
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