Dear Reader,
Welcome to the first module of SkinSupport.
The objectives of this module are focused on balancing the skin from inside. By focusing on the inside, you will reduce the amount of time you will need to spend focusing on the outside.
Introductory Readings
To get a better understanding of the logic behind the objectives introduced, reading of the following sections is suggested:
Outcomes to be Expected
Your digestive system is an integral part of your immune system and influences the quality of the sebum your skin produces. By improving your digestive system it is proposed that you should benefit from the following:
- Improved lipid metabolism
- Improved blood sugar control
- Healthier sebum composition
- Stabilized sebum production
Objectives in Focus
Improving digestive function is not the responsibility of a probiotic supplement or any single dietary trick. Instead, focus must be kept on basic elements that can produce sustained changes to our internal environments.
Things to Increase:
Water
Inflammatory skin conditions can significantly increase the amount of water lost through the skin. Ensuring your meet your daily requirements can help restore adequate hydration and improve immune system stability.
Apples
Daily digestion of apples can improve digestive health, reduce oxidative stress and result in healthier sebum production.
Vitamin A
Increasing intake of Vitamin A rich vegetables such as carrots can help improve the skin's resistance to oxidative damage and help balance abnormal sebum production.
Dietary Fiber
Soluble fiber is a specific type of fiber with documented benefits for blood sugar control, cholesterol levels, gut health and inflammation; taken together these factors can contribute to more balanced sebum production and reduced skin sensitivity.
Cruciferous Vegetables
Integrating cruciferous vegetables into your daily diet can improve digestive health, result in more balanced sebum production, and reduce skin sensitivity.
Things to Decrease:
Do your best, forget the rest
You should strive to complete each objective, but don’t overextend yourself and feel guilty if your success rate is not 100%. The important thing is to get started and try your best to follow along. Remember these objectives are only for a week. Once the week is up, some of them will change.
Example Daily Checklist
- Drink at-least 7 glasses of water daily
- Eat at-least 2 apples daily
- Eat at-least 2 servings of your favorite vegetable high in vitamin A daily
- Eat at-least 2 servings of cruciferous vegetables daily
- Consume at-least one serving of food high in soluble fiber with each meal
- Reduce consumption of nuts, seeds and chocolate (temporary)
- Reduce consumption of cereal bars and packaged snacks
Additional information:
If you have any questions or suggestions regarding any of the objectives, feel free to drop a comment below.
Getting Started
Improving Digestion
Achieving Dietary Balance
Controlling Stress and Anxiety
Lifestyle Adjustments
Reducing Irritation
Improving Barrier Function
What are the sources of soluble fiber ?
Reply PermalinkAnd when it comes to apples and fruits in general i become gassy and bloated any reasons why ?
Hi Kaka, many people with IBS (irritable bowel syndrome) find that apples are a trigger food. On the other hand, I have IBS, have no problem eating apples, but can’t eat cruciferous vegetables. Everyone is different, so just pay attention to your body and eat what makes you feel good. I think it’s more important to eat lots of fruits and vegetables in general. That’s how you will get enough soluable fibre. For the most part, avoid processed food (including most baked goods), as well as sugar, sweets, and alcohol.
Reply PermalinkFor soluble fibre, eat legumes, cruciferous and leafy vegetables, sweet potatoes and carrots. If you can eat apples and pears, they are also good sources of soluble fibre.
However, not everyone can eat all these foods and feel comfortable. I have IBS (irritable bowel syndrome) and can’t eat cruciferous vegetables (also called brassicas) or beets. I’m okay but not great with legumes. I have no problems with apples or other fruit. I know that many people with IBS find that apples are a trigger food.
So, eat what you feel comfortable eating. You don’t have to eat everything from the good food list, because it may not be good for you. Every body is different! I don’t eat gluten or drink alcohol, and I’m really careful with sweets or baked goods, even if they are gluten free. Eating foods containing gluten, processed foods, and especially powdered cheese seem to have resulted in nasty rashes on my scalp and really horrible digestive issues in the past, so I play it safe!
Reply Permalink