Skin Saviours

Sun Herald

Sunday October 26, 2008

Karen Fischer is a nutritionist and author of The Healthy Skin Diet.

Perfect skin isn't just for the genetically blessed - you can help by changing your diet, says KAREN FISCHER.

IT'S practically mandatory for teenagers to experience acne, with up to 93 per cent of them seeing some degree of spots by the time they turn 18. These oily breakouts, caused by a surge in hormones during puberty, should subside by the time you hit the wrong side of 22.

However, many adults still suffer from pimples and their genetics are not entirely to blame. Stress, poor diet, drug taking and overindulging during the warmer months can lead to random skin breakouts at any age.

Just ask Britney Spears. Last year she was snapped with spotty skin as she stopped for a bite to eat at her favourite fast-food outlet. She has since changed her diet, recently declaring: "I have no sugar. I don't eat fruit or even fruit juice because of the sugar. I eat chicken and salmon and rice. I eat avocados. I'll have egg whites for breakfast and sometimes turkey burgers for lunch."

And her complexion is thanking her for it.

Follow these six steps to create your own celebrity skin.

1 Keep your blood-sugar levels steady Population studies show acne is virtually non-existent in isolated cultures where traditional, unprocessed foods are consumed. However, once white flour and sugar are introduced to the villagers, acne rears its ugly head. Processed and nutrient-poor carbohydrates can negatively affect blood-sugar levels, triggering a cascade of the hormone insulin, which can create skin havoc in the genetically unlucky. Say no to processed breakfast cereals, soft drink, fruit juice, potato chips, sugar and alcohol. Then break up with white bread. It belongs at parties, sprinkled with hundreds and thousands - which is what your face will look like if you don't stop eating nutrient-poor foods.

2 Swap to soy Milk contains cow's testosterone and other bioactive molecules that may affect the skin, a study involving more than 47,000 women in Boston, Massachusetts, shows. The researchers found that drinking milk during adolescence was associated with teenage acne. Skim milk, instant breakfast drinks, cream cheese and cottage cheese were also associated with acne. So, switch to good-quality soy milk containing whole soybean. If you drink coffee, settle for a soy flat white and hold the sugar or have antioxidant-rich green or white tea.3 Consume less fat Modifying the ratios of fats you eat can alter the hormone-like substances, called prostaglandins, that control the skin's oil gland activity. Saturated fat and trans-fats can promote inflammation and oily, congested skin. Therefore, margarine, dairy, Nutella, fish and chips and foods containing hydrogenated vegetable oils are off limits. Resist the urge to eat ham, bacon, deli meats, chicken skin, butter, pork crackling and full-fat coconut milk and have lean red meat no more than twice a week.

4 Clear out your sex hormones Help your liver remove excess testosterone from the bloodstream by taking a liver detox supplement containing zinc, magnesium and vitamin B complex. These nutrients, along with omega-3 and curcumin, work together to create acne-free skin.

Oil gland activity is also regulated by zinc so eat oysters, up to eight a week, and a small handful of pumpkin seeds each day.

Have fibre-rich breakfasts such as porridge made with rolled oats, high-fibre soy milk and blueberries or buckwheat pancakes topped with fresh mango and banana.

For lunch, opt for sandwiches made with low-GI grainy bread, avocado instead of butter, salad and hummus or quality chunky-style tuna. For dinner, have a chickpea curry, rich in curcumin, served on brown rice.

5 Sweat Fifteen minutes of sweating during daily exercise can lower your blood-sugar levels and decrease arachidonic acid, the inflammation-making substance implicated in acne. Sweat is also mildly antibacterial.

6 Ditch the stress You may notice that when you panic about things, you wake up the next day with a fresh zit. That's because stress blocks an enzyme reaction in the body, which can result in all sorts of health problems, acne included. So let go of perfectionism and figure out how to like yourself just the way you are.

See healthbeforebeauty.com.

Best-ever spot-free recipes

SPOT-FREE SKIN JUICE

1 pear

2 green apples

1/2 cup fresh beetroot

4 medium carrots

1/2 cup cabbage

1 teaspoon apple cider vinegar

Method In a juicing machine, juice the pear, apples, beetroot, carrots and cabbage. Add the apple cider vinegar before serving.

CHICKPEA BEAUTY SALAD

2 zucchinis, thinly sliced

2 x 400g canned chickpeas, rinsed (remove discoloured ones) removed

1/2 red onion, thinly sliced

1 cup flat-leaf parsley, chopped

1/4 cup mango chutney

2 tablespoons lemon juice

1 garlic clove, minced

1/2 teaspoon ground cumin

1/2 teaspoon yellow curry powder

Method Steam the zucchini for 2-3 minutes, undercooking preferably. In a bowl, place the zucchini, chickpeas, onion and parsley. In a cup, combine the chutney, lemon juice, garlic and spices. Mix the dressing into the salad just before serving (serves 2).

© 2008 Sun Herald

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