Understanding the latest dietary guidelines and how they impact the skin is key to solving the puzzle of selecting foods that feed a clear complexion.

What you eat not only goes straight to your hips, it is also mirrored in your complexion. Proper nutrition can have a major impact on the way your skin looks and feels. Current research suggests that processed foods and high-fat dairy products can exacerbate acne, promote inflammation and cloud a clear complexion. Other evidence indicates that foods high in protein and antioxidants (fruits and vegetables in particular) can have anti-aging effects.

The Latest Dietary Guidelines And Your Skin
In 2010, the U.S. Department of Agriculture (USDA) released its latest Dietary Guidelines,1 while in 2011 it released a new icon for healthy eating called MyPlate.2 Both recommend that Americans eat more healthy foods such as fruits, vegetables, whole grains, fat-free and low-fat dairy products and seafood. The guidelines also encourage people to consume less sodium, saturated and trans-fats, added sugars, and refined grains such as white flour. No foods are off-limits, but the guidelines encourage portion control and calorie modification.
I agree with these guidelines, I feel they are a step in the right direction toward a skin-healthy diet, as well as a diet that can reduce the risk of heart disease, cancer and obesity. However, I feel it is important to limit milk and dairy products to one or two servings a day rather than the three recommended. The data suggests that dairy products can be problematic for people with acne and other inflammatory skin conditions. These products may prompt the body to produce more of the male hormones, called androgens, which cause more oil and sebum production that can clog pores. Additionally, dairy produced in non-organic farms may contain external hormones and pesticides, which can exacerbate skin conditions. Eating calcium-rich vegetables such as spinach and collard greens to compensate for eating less dairy.
It also appears that following a low-glycemic diet – which is what the dietary guidelines recommend – is a key to clear skin. This is a diet that is low in refined carbohydrates and processed foods and high in produce and lean protein, which helps to keep the blood sugar stable. It has been theorized that a high-glycemic diet can lead to insulin resistance, where the body needs to produce ever-increasing amounts of the hormone insulin in order to clear glucose (sugar) from the blood. Insulin resistance has been definitively linked to high blood pressure, diabetes and heart disease, and there is evidence that it also leads to acne and more skin inflammation. Further research is needed, but a few studies suggest a benefit for acne in following a low-glycemic diet.

Recommendations Selecting Foods That Feed A Clear Complexion
Whole grains – These products contain a wealth of skin-healthy nutrients such as antioxidants and fiber, which can stabilize your blood sugar and prompt skin repair. Look for products that list "whole grain" as their first ingredient. Expand beyond wheat to other grains such as quinoa (pronounced keen-wah), oatmeal, bulgur, whole-grain barley and brown rice.

Fruits and vegetables – Leafy green vegetables contain many antioxidants and other anti-inflammatory nutrients, as well as fiber, which again can regulate blood sugar.

Healthy fats – Fatty, ocean-sourced fish such as salmon, albacore tuna, herring, anchovies and sardines, as well as walnuts, flaxseed and canola oil are good sources of omega-3 fatty acids, which may reduce inflammation in your body that could be exacerbating skin conditions. These essential fatty acids also help to keep your skin healthy, maintain its natural oil barrier, and make it look younger (less wrinkly) and clearer. Other sources of good fats are olive oil and avocados.

Plant protein is a good alternative to red meat – Contrary to popular belief, most plants are very rich in protein. It is best to eat plants in salad form, or lightly steamed, as cooking them destroys many of their vital nutrients.

Tea – Green, black and other teas are a good source of antioxidants, in contrast to coffee, which has a lot of acid that can increase insulin production and inflammation, and ultimately cause wrinkling. I recommend limiting coffee to one cup a day, or switch to tea altogether.

Water – Staying hydrated with plain-old water is essential to good health skin. It is best to drink filtered water, stored in a glass bottle, throughout the day.

Resources:
1 http://health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf
2 www.myplate.gov

Rich in vitamins A, D and E, sunflower is a noted softening emollient that can be found in many skin care products – especially lotions and creams. Additionally, the antioxidants found in its oil are powerful which helps prevent common signs of aging such as wrinkles and fine lines … particularly in the premature stages.

A recent study administered by the Graduate School of bio-resource and Bioenvironmental Sciences at Kyushu University in Fukuoka, Japan determined that among the healthy benefits of brown seaweed, fucoidan extract (FE) also drastically improves the therapeutic efficacy and safety of disease treatments. While the study began to investigate the anti-tumor properties of FE in human cancer cells and further examine its functionality, the results were overwhelmingly optimistic that fucoidan has a positive effect on the entire human body.

For further information on the study, "Fucoidan Extract Induces Apoptosis in MCF-7 Cells via a Mechanism Involving the ROS-Dependent JNK Activation and Mitochondria-Mediated Pathways" by Zhongyuan Zhang (Graduate School of Bioresource and Bioenvironmental Sciences and Faculty of Agriculture, Kyushu University, Fukuoka, Japan), Kilchiro Teruya (Graduate School of Bioresource and Bioenvironmental Sciences and Faculty of Agriculture, Kyushu University, Fukuoka, Japan), Hiroshi Eto (Daiichi Sangyo Co., Ltd., Osaka, Japan) and Sanetaka Shirahata (Graduate School of Bioresource and Bioenvironmental Sciences and Faculty of Agriculture, Kyushu University, Fukuoka, Japan)

Here are some common skin problems that pregnant women face and their solutions.

Oily Skin, Breakouts and Acne
Hormones change and increase during pregnancy which can cause oil gland production to increase and cause oilier skin and breakouts. Changing up your skin care regime can help to control these breakouts. The key to successful skin is not to pick at any blemish which will help prevent scaring.

Pregnancy Mask
Also called melisma and chlosma, is an increase in skin pigmentation that causes the skin to get darker in areas of the face. Usually it appears on the forehead and cheeks. Pregnancy mask is also caused by increase in hormones during pregnancy. During this time it is very important to stay out of the sun and to use sun block – sun exposure can increase the appearance of pigmentation.

Broken Capillaries
These dilated capillaries (tiny dilated blood vessels) are caused by an increase in blood circulation. They usually appear on the face, neck and chest during the last trimester. It is important to limit sun exposure in these regions during pregnancy. The effects usually disappear shortly after delivery; if not, your dermatologist can do laser treatments.

Stretch Marks
Stretch marks appear as pinkish streaks running down your abdomen and/or breast. A lotion with vitamin E may help, but keeping the area hydrated and lubricated can help with minimizing the appearance.

Sensitive Skin
The skin is more sensitive during pregnancy so use simple products and always wear a good sunscreen. The skin is more sensitive to the sun and has a greater chance of getting dark spots on the face. Try to avoid sun exposure, and always wear a hat when in the sun.

Recommendations
Lancer recommends getting facials every three to four weeks and to use the following products during pregnancy. He also suggests that women avoid the following products during pregnancy:

• Hydroquinone a skin lightening product;
• Unfortunately, pregnancy often induces darkening
  of the skin, but wait until after pregnancy before
  considering any skin lightening treatments.
• Tretinoen/ Retin-A used for acne, pigmentation
  and anti-aging;
• Topical creams that contain tretinoin should
  be avoided.
  

• Increased carbohydrate intake was associated with a higher rate of breast cancer recurrence.
• Changes in starch intake comprised 48 percent of changes in carbohydrate intake.
• Dietary modifications targeting starch intake warrant further research.

Researchers have linked increased starch intake to a greater risk for breast cancer recurrence, according to research.1
"The results show that it's not just overall carbohydrates, but particularly starch," said Jennifer A. Emond, M.S., "Women who increased their starch intake over one year were at a much likelier risk for recurring."
Researchers conducted a subset analysis of 2,651 women who participated in the Women's Healthy Eating and Living (WHEL) Dietary Intervention Trial, a plant-based intervention trial that enrolled about 3,088 survivors of breast cancer. WHEL researchers studied breast cancer recurrence and followed the participants for an average of seven years.
The subset analysis involved an examination of how changes in carbohydrate intake influenced breast cancer recurrence. "The WHEL dietary trial, even though it focused on fruits and vegetables, fiber and fat, didn't really have a specific carbohydrate goal," Emond said.
She and her colleagues obtained carbohydrate intake information from multiple 24-hour dietary recalls at baseline and at one year. In an annual phone interview, participants reported everything they had eaten during the last 24 hours.
At baseline, carbohydrate intake was 233 grams per day. Results showed that women whose cancer recurred had a mean increase in carbohydrate intake of 2.3 grams per day during the first year, while women whose cancer did not recur reported a mean decrease of 2.7 grams per day during the first year.
According to Emond, starches were particularly important. Changes in starch intake accounted for 48 percent of the change in carbohydrate intake. Mean change in starch intake during the first year was –4.1 grams per day among women whose cancer recurred verses –8.7 grams per day among women whose cancer did not recur.
When change in starch intake during one year was grouped into quartiles of change, the rate of an additional breast cancer event was 9.7 percent among women who decreased their starch intake the most during one year, compared with an event rate of 14.2 percent among women who increased their starch intake the most during one year.
After stratifying patients by tumor grade, Emond and colleagues found that the increased risk was limited to women with lower-grade tumors. Therefore, these results indicate a need for more research on dietary recommendations that consider limited starch intake among women with breast cancer.

Resources:
1 Results presented at the 2011 CTRC-AACR San Antonio Breast Cancer Symposium, held Dec. 6-10, 2011.

Copyright© 2001-2011 American Association for Cancer Research