Healthy Skin from the Inside Out

By J.William LaValley, MD

Skin health is an important factor in our general well-being. In addition to the multitude of options for topical skin treatments, it is important to remember that our skin is a large organ that is nourished from the nutrients in our diets.

So what can we do to improve skin health from the inside out?

As you might suspect, the type of diet you consume has a significant impact on the health of your skin. From recent studies, it appears that eating a Mediterranean-type diet is not only good for your heart, it's good for your skin as well.

An important study showed that "higher intakes of vitamin C and linoleic acid and lower intakes of fats and carbohydrates are associated with better skin-aging appearance".¹ This is easily accomplished with a Mediterranean-type diet that includes healthy oils from nuts, moderate meats and oily fish, and lots of colorful fresh vegetables.

Stimulating the detoxification pathways within your cells also helps to improve the appearance and function of your skin. Broccoli, watercress, Brussels sprouts, and kale all contain naturally occurring sulforaphanes -- healthy dietary molecules that enhance cellular detoxification.^2-3 Eating these vegetables raw, or juicing them using a high-quality juicer are the best ways to obtain their substantial detoxification and anticancer benefits.

Green tea also benefits your skin from both the inside and outside. Green tea contains EGCG and other substances that protect skin cells from damage by ultraviolet rays from the sun.⁴ Numerous products containing EGCG in oral dietary supplements are available. Topical sunscreen products containing green tea and other botanical extracts that have shown significant benefit in preventing or repairing sun damage in skin cells are also available.

Dietary supplements that improve the antioxidant status of your skin cells also appear to improve the appearance and function of your skin. These include silymarin (from the milk thistle plant) and the amino acid derivative, N-acetyl-cysteine (NAC).^5-6 NAC is an essential component in the production of glutathione, our most prevalent and powerful intracellular antioxidant. In addition, including borage oil in the diet as a daily supplement improves the durability and the "barrier function" of the skin, especially in older people.⁷

Perhaps most important to maintaining healthy skin is to limit sun damage from overexposure to direct sunlight. Interestingly, a study shows that using extra virgin olive oil on sun-exposed skin immediately after excessive sun exposure (but not before or during the sun exposure) can significantly reduce the damage to the sun-exposed skin cells.⁸

A different type of oil, almond oil, was shown to protect skin from sun damage when applied before sun exposure.⁹ Almond oil before sun, olive oil after sun. Limit the length of sun exposure to avoid damaging your skin cells.

Yes, you've heard it a thousand times -- quitting smoking is good for your overall health. Quitting smoking is also good for your skin -- you will look better as a non-smoker, so quit already!¹⁰

Lotions, gels, cleansers and ointments to improve the skin's health and appearance can also be very helpful. These topical applications will be discussed in future articles.

References

1. Cosgrove MC, et al. Am J Clin Nutr. 2007 Oct;86(4):1225-31.
   
2. Hampton T. JAMA. 2007 Dec 19;298(23):2731.
3. Dinkova-Kostova AT, et al. Cancer Epidemiol Biomarkers Prev. 2007 Apr;16(4):847-51.
4. Bae JY, et al. Food Chem Toxicol. 2008 Apr;46(4):1298-307.
5. Katiyar SK. Int J Oncol. 2005 Jan;26(1):169-76.
6. Cotter MA, et al. Clin Cancer Res. 2007 Oct 1;13(19):5952-8.
7. Brosche T, et al. Arch Gerontol Geriatr. 2000 Mar-Apr;30(2):139-50..
8. Budiyanto A, et al. Carcinogenesis. 2000 Nov;21(11):2085-90.
9. Sultana Y, et al. J Cosmet Dermatol. 2007 Mar;6(1):14-9.
10. Morita A. J Dermatol Sci. 2007 Dec;48(3):169-75.

[Ed. Note: J. William LaValley, MD is a physician in Nova Scotia, Canada and Austin, Texas. He practices Integrative and Complementary Medicine as a member of the Canadian Medical Association, serving as the Chairperson of the Complementary Medicine Section of Doctors Nova Scotia. He is also a member of the American Medical Association, Texas Medical Association, and Travis County Medical Society in Austin. He can be reached at 902-275-4555.]

Healthy Living: Ancient Help for a Modern Problem By Joseph McCaffrey, MD, FACS

High blood pressure, abnormal glucose metabolism, high triglycerides, and central obesity -- these problems are bad enough on their own. Together they make a nasty mix labeled the Metabolic Syndrome.

This combination dramatically increases a person's risk of heart disease and stroke. Worse, for reasons perhaps related to diet and exercise, Metabolic Syndrome has become rampant in today's world.

Now, a study published in the British Journal of Sports Medicine shows that the ancient exercises of tai chi and qigong help treat this modern plague.¹

In the study, researchers prescribed a 12-week program of these gentle exercises to people with signs of Metabolic Syndrome. At the end of that period, all the variables measured were better.

Specifically, the patients lost weight. Their blood pressure went down. Their insulin resistance lessened. Their HgbA1C (a measure of the damaging effects of high blood sugars) decreased. In short, their health improved dramatically.

Another finding -- the people involved followed the program very closely. Overall, they attended over 90% of the classes and did more than 80% of the exercises the researchers assigned them to do on their own.

Believe me, as a physician I'm very used to giving great advice that nobody follows. Getting 90% of people to pay attention is remarkable. To me, these results suggest that the patients found the program both doable and enjoyable.

People already know tai chi improves balance and flexibility. Since fluid and gentle movements characterize tai chi, many are surprised to learn that it burns as many calories as walking at a brisk pace.

Even more surprising, tai chi strengthens the immune system.

Now you have yet another reason to explore the ancient and pleasant practices of tai chi and qigong. Although you can learn from books and videos, these skills are best learned under the guidance of an experienced instructor.

Reference

1. Liu X, et al. Br J Sports Med 2008; DOI: 10.116/bjsm.2007.045476.

[Ed. Note: Joseph F. McCaffrey, MD, FACS is a board-certified surgeon with extensive experience in alternative medicine, including certification as a HeartMath Trainer. His areas of expertise include mind-body interaction and cognitive restructuring. Dr. McCaffrey strives to help people attain their optimum level of vitality through attention to all aspects of wellness. For more information, click here.]

Healthy Recipes: Black Cod en Papillote with Herbs and Artichoke Hearts By Kelley Herring

Black cod, also known as sablefish or butterfish, is richly flavored, high in omega-3 fats, and low in environmental contaminants (look for certified sustainable black cod at VitalChoice.com). The fragrant herbs and piquant citrus and artichokes compliment and balance the rich fish and make for a scrumptious French-inspired dish.

Time to Table: 30 minutes
Serves 4

Healing Nutrient Spotlight
Excellent source of protein, magnesium, potassium, selenium, omega-3 fats, fiber
Good source of calcium, vitamin A, folate, thiamin, copper
Low sugar, gluten free

Ingredients
24 ounces Alaskan black cod (sablefish)
2 cups organic artichoke hearts, canned without salt
1/2 cup organic lemon juice
2 Tbsp organic extra virgin olive oil
1/2 cup fresh organic herbs (try basil and thyme)
1 tsp organic lemon zest
1 tsp freshly ground black pepper

Preparation
Preheat oven to 425°. Cut parchment paper into four 16 by 16-inch sheets. Fold in 1/2 and lay on baking sheet. Lay each fillet of cod diagonally on baking sheet on top of 1 layer of parchment. Finely chop herbs and mix together with olive oil, lemon juice, lemon zest, and pepper. Place artichoke hearts around outside of cod. Pour herb and oil mixture over fish. Fold over edges of parchment paper, stapling if necessary, to create an almost airtight seal. Bake in oven for 15 minutes. Note: The thickness of the cod will affect cooking time. Carefully open and serve.

Nutrition Information: 441 calories, 33 g total fat, 6 g saturated fat, 0 g trans fat, 19 g monounsaturated fats, 4 g polyunsaturated fats, 82 mg cholesterol, 175 mg sodium, 13 g carbohydrates, 5 g fiber, 2 g sugars, 26 g protein

[Ed. Note: Kelley Herring is the Founder & CEO of Healing Gourmet. She is also the creator of Healing Gourmet's Personalized Nutrition Software and Editor-in-Chief of the Healing Gourmet book series published by McGraw-Hill, including Eat to Fight Cancer, Eat to Beat Diabetes, Eat to Lower Cholesterol and Eat to Boost Fertility. For more information, click here.]

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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 05-16-08] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/