What Causes Dull Skin?

The skin can be divided into three layers: epidermis, dermis, and hypodermis.

The outermost layer of your skin, the epidermis, is made up of mostly dead skin cells, which can build up creating a dry, flaky, white or even yellow appearance. Dry and flaky skin can also be caused by a lack of oil and water in the skin’s second layer, the dermis. Feeding the dermis with oil, water, and other nutrients is the job of blood vessels. Certain nutrients can help your skin look more youthful, radiant, and beautiful.

Top Foods That Brighten Your Skin

1. Carrots

Brightening Nutrient: Vitamin A With about 1.6 billion skin cells on your body, turning over every 28 days, your body is constantly making skin cells. Eating foods that support cell growth can help ensure you’re body is able to create the most beautiful skin possible. Vitamin A supports the growth of beautiful new skin cells – it plays a vital role in cell differentiation. In fact, as early as 1941 scientists have highlighted the importance of eating vitamin A-rich foods for healthy skin after discovered a lack of vitamin A in a person’s diet leads to abnormal skin growth. Carrots are a well-known source of vitamin A. Eating lots of carrots can give your skin a sort of tanned appearance – but, be careful as too much can make your skin look orange.

*Exfoliating – removing too much of your epidermis can expose your very sensitive dermis, be careful not to exfoliate too often or with abrasive materials/cleansers.

2. Sesame Seeds

Brightening Nutrient: Zinc Putting zinc cream on your face to prevent sun damage, thus it makes sense that your body puts five to six times more zinc in the skin’s epidermis than the dermis. Zinc is a great antioxidant in the outer layers of the skin and can promote wound healing. Antioxidants stop free radical damage in the skin, which disrupts new cell formation, collagen strength and causes spots. Putting zinc on your skin may be great for the beach, but not the office – try digging into zinc-rich foods like oysters, lamb, sesame seeds, and green peas and feed your skin from the inside-out.

3. Oranges

Brightening Nutrient: Vitamin C Your complexion becomes less bright as you age. Just look at the skin of older people – its drier, paler, and spotty. Age spots, or photoaging, is caused by sunlight eliciting an increase in pigment in certain cells of your skin (melanocytes). Preventing skin aging has never been easier – vitamin C is not only a potent antioxidant that fights damage caused by sunlight, but it’s also a co-factor required for collagen formation which gives the skin its strength. There are lots of sources of vitamin C to enjoy including oranges, raspberries, limes, and kiwis.

4. Sardines

Brightening Nutrient: Omega-3 fatty acids It’s well known that omega-3 fatty acids support a healthy cardiovascular system – but, did you realize that in turn, that means healthy skin cells? That healthy glow of beautiful skin comes from healthy skin cells being fed by thousands of small blood vessels. Studies have shown that omega-3 fats beneficially affect the skin’s oil (sebaceous) glands, improving skin conditions like acne and psoriasis. Plus, omega-3 fatty acids are capable of mediating inflammation – by reducing the amount of inflammation, omega-3 fatty acids help reduce puffiness and redness in the skin. The best source of omega-3 fatty acids are fatty fish (sardines, salmon, tuna, mackerel, anchovies) and, for the vegans, there are seeds (like flax and chia).

Read more about food sources of omega-3 fats

5. Yogurt

Brightening Nutrient: Probiotics Red blotches on the skin are a sign of inflammation caused by trauma (e.g. rubbing of the skin, ultraviolet light or chemical damage), allergic reaction, or rosacea. Eat away inflammation. Probiotics found in yogurt are a well-known mediator of inflammation. Choose yogurts and top with berries for extra inflammatory fighting power. For higher dosages of probiotics try a supplement.

6. Kale

Brightening Nutrient: Antioxidants Age spots, freckles, and moles can be sprinkled across your skin. For those of us with naturally occurring freckles, they’re a dimension of our beauty. But, when skin spots are caused by the sun, we need to act. Bite back against the damaging effects of the sun on your skin by sinking your teeth into antioxidant-rich foods like bright-colored fruits and vegetables. Kale contains over 45 different antioxidant compounds called flavonoids. Not a fan of kale? Mix it in with your favorite salad lettuce, or bake up some homemade kale chips in the oven.

Try this simple and delicious recipe for kale chips

7. Wheat Germ

Brightening Nutrient: B vitamins A million skin cells are lost each day and replaced – phew, you spend a lot of energy making skin cells. Brewer’s yeast, mushrooms, and wheat germ are packed with B vitamins, which help your cells use energy from carbohydrates, protein, and fat. Help your skin have enough energy to make its daily quota by eating foods rich in B vitamins. Never tried wheat germ before? Simply sprinkle on salads, pasta, or granola.

8. Lima Beans

Brightening nutrient: Molybdenum You’ll need more than B vitamins to keep up with that daily quota of a million skin cells a day. A nutrient called, molybdenum can help. Molybdenum helps in the synthesis or copying of DNA (the genetic material of a cell) which is needed to make a new cell. Lima beans and other legumes (edamame, green peas) are a good source of molybdenum to help your skin synthesize new, beautiful and bright cells.

More details about how your skin is designed and how you can feed it to look more beautiful in Allison's book Feed Your Skin, Starve Your Wrinkles.

This article originally appeared on Allisontannis.com

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What Should You Eat? Everything! Eat, eat and eat some more. Your body is burning an extra 500 calories as it produces the needed 1 to 2 kilograms of milk each day while you're breastfeeding. Plus, you’re still healing from having a baby. So, eat up! But, be sure to reach for foods that are packed with nutrients such as fruits, vegetables, nuts, beans, and seeds. Skip the pantry full of empty calories (cookies, crackers, white pasta, candy). And, drink lots of water – thirst can almost be unquenchable when you’re nursing.

Focus on Protein Breastfeeding women are advised to consume more protein than normal (about 12 to 15 grams more per day). The extra protein is thought to cover the required protein needed for milk production. You can meet this increased need for protein, as well as your energy needs, by drinking 3 cups of milk each day. But, that will not help you get the needed vitamin C, vitamin E, iron, zinc and folic acid you need while breastfeeding. So, instead of drinking milk all day, reach for a variety of good-for-you foods like berries, vegetable oils, leafy green vegetables, nuts and seeds.

Don’t Forget About Fish

Your breast milk is your baby’s only source of the essential fats DHA, GLA, and arachodonic acid. These essential fats help your baby’s brain and eyes develop, and keep his/her immune system strong. If you aren’t eating enough of these fats in your diet – neither is your baby. Eat more fish and seek out plant oils – the fats you consume in your diet show up in your breast milk within 6 hours. And, skip the trans fats hiding in fried and packaged foods – these bad fats can be harmful to your baby.

What to Avoid

Luckily, most of the foods you’re advised to avoid during pregnancy (alcohol, raw fish, hot dogs, deli meat, etc), are less of a concern now. However, most of what you eat ends up in your breast milk – so eat wisely. Avoiding alcohol and caffeine are still great ideas. You may also want to watch for symptoms of unhappiness in your baby after you eat foods that cause your digestive system distress (spicy foods, cabbage, beans, onions, dairy, gluten). If your baby is showing digestive discomfort, or just crankiness for no apparent reason, write down what you ate for the last six hours, look for links between certain foods in your diet and your baby’s behavior.

Eat Enough but Lose the Weight

Many moms say that breast feeding helped them lose weight. Well, that may not be a proven fact; however, breastfeeding does burn around 500 calories a day. If you’re concerned about your so-called ‘baby-weight’ remind yourself that it took 9 months to create your baby-body, so you should give it 9 months to transform back before you really worry about your weight. Doing regular exercise such as walking once your body has healed, eating a healthy diet and, getting enough rest are the best ways to help your body get back into shape.

Most importantly – do not diet! You must eat enough food, and drink plenty of water in order for your body to produce sufficient milk for your baby.

Your body stores up enough fat to help you get through the first 3 months but, after that you may find that you need to find extra calories in your diet to keep up with your body’s needs. If your weight falls below the ideal weight be sure to increase your calorie intake appropriately to ensure your low body weight does not affect your ability to produce sufficient breast milk for your baby.

Breast is Best

The World Health Organization and UNICEF advise that breastfeeding occurs for at least 6 months of age and up to two years of age (and beyond) to help a child stay healthy. But, remember to eat, eat, and eat right while breastfeeding. The process of producing breast milk is almost as tasking on your body as producing a baby. Your body needs more nutrients now than you can imagine and your baby needs lots of iron, protein, DHA, calcium, folate, and other nutrients to continue to grow and flourish. If you’re creating a recipe for a healthy breastfeeding diet, then focus on leafy greens, meat, fish, whole grains, nuts, seeds, dairy, and berries.

Fact: The nutritional value of breast milk is superior to that found in infant formulas, plus it is economical, sanitary and convenient. Breast milk also offers your baby additional immunity.

Read more about the benefits of breastfeeding

Helpful Hints for Quick Munchies

• When your partner is home, have them cut up some veggies and leave them in and easy-to-open-with-one-hand in the fridge so you can grab them quickly when you’re hungry but your baby is too fussy to let you prepare some food.
• Buy hummus or other protein-containing dips to enjoy with your veggies sticks.
• Keep bottles of water and a container of mixed nuts, seeds and dried fruit close to where you sit to breastfeed to ensure you eat and drink while you can.
• Cut up cheese into bite size pieces and store in the fridge, and buy small, individual servings of yogurt.
• To curb your nagging-appetite reach for foods full of fibre, protein and nutrients (seeds, nuts, dairy, whole grains, fish, vegetables)

More Fish Leads to Healthier Babies Experts are finding that babies that don’t get enough of these fats from their mom may be at a disadvantage. The long-term consequences of inadequate levels of omega-3 fatty acids are not completely understood, though research knows that infants who do not receive enough omega-3 fatty acids in their diet have lower visual acuity and a great risk for developing attention deficit disorders (ADD and ADHD) and depression later in life. In addition, breastfed infants perform better on cognitive functions tests later in life than those fed standard formula.

Read more about how to get Omega-3s during pregnancy

Skip the BBQ Based on research from the University of Guelph in Canada, breastfeeding mothers who consume charred meat are passing potentially cancer-causing compounds onto their babies. As fat drips onto the coals or hot surface, polycyclic aromatic hydrocarbons (PAHs), a known carcinogen, is formed and is carried back up and onto the meat by smoke. Barbecued meat also contains another known carcinogen, heterocyclic amines (HCAs). Both carcinogens make their way into breast milk.

This article originally appeared on allisontannis.com

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Deceivingly Sweet Everyday Foods

Many common food products contain a lot more sugar than you may have thought. Did you know the condiment you just applied to your food has sugar in it? And, as for that low-fat yogurt cup, it contains more than 5 teaspoons (20 grams) of sugar. In fact, low-fat foods are the worst culprit for containing unsuspectingly high amounts of sugar. Sugar tastes good, so it is added to almost every prepared food we eat. The result? Health professionals raising concerns that eating high amounts of simple sugar causes high blood sugar levels and weight gain, which are risk factors for diabetes.

How Much Sugar Are You Eating?

Deceiving and sneaky, sugar is hiding in all sorts of foods and drinks. In 2014, the average Canadian consumed about 26 teaspoons (110 grams) of sugar a day, according to Statistics Canada.

According to new World Health Organization guidelines published in 2014, we should only be eating about 6 teaspoons of sugar (25g) a day. To put that into context, a can of soda pop contains 9 teaspoons, and a half of a cup of packaged pasta sauce contains 2.5 teaspoons.

Read more about the dangers of artificial sweeteners

Deceptively Sugary Everyday Foods:

Low fat yogurt cup = 5 tsp of sugar

Granola bar = 2 ½ tsp of sugar

Peanut butter (1 tbsp) = ¼ tsp of sugar

Mayonnaise (1tbsp) = ¼ tsp sugar

Pasta sauce (½ cup) = 2 ½ tsp of sugar

Ketchup (1 tbsp) = 1 tsp of sugar

Applesauce cup, sweetened = 5 tsp of sugar

Bread (2 slices) = 1 ½ tsp of sugar

The Sugar Addiction

Sugar triggers a pleasurable and captivating sensation in the body that can become addictive. Scientifically, that delectable high we feel when we consume sugar is caused by the creation of dopamine, which our brain associates with reward and motivation. Studies show the same hit of dopamine caused by drugs of abuse occurs when we binge on sugar. It is no wonder we love sugar – it can be addictive.

Identifying Sugar

There are many forms of sugar. Most of us think of sugar as the white crystals we add to tea. Sugar is also in many foods from fruit juice to maple syrup. Yet, the sugar we do not notice we are eating is that hiding in prepared or processed foods.

Looking for sugar on food labels goes beyond looking for anything ending with the letters “ose” (e.g. sucrose, glucose). There are many ways sugar can be written on food labels: glucose-fructose, dextrose, evaporated cane juice, fruit juice concentrates, malt and rice syrup.

Deciphering Sugary Claims

• “Sugar-free” or “Sugarless” – contains less than 0.5g of sugar per serving.
• “No added sugars” – contains no added sugars such as concentrated fruit juice, glucose or fructose.
• “Unsweetened” – contains no added sugars or sweeteners (aspartame, sucralose).
• “Low in sugar” – contains at least 25% less sugar than a compared to a similar product.

High Fructose Corn Syrup

A commonly added sugar in processed foods, high fructose corn syrup is created by chemically changing it to have more fructose, causing it to be sweeter. High fructose corn syrup is sometimes deceivingly called “glucose-fructose” on food labels. Most commonly found in soda pop, it is also in fruit drinks, candied fruits, canned fruits, dairy desserts, flavored yogurts, cereals, baked goods and jellies.

Eating foods that contain high fructose corn syrup may cause digestive discomfort, as its altered structure is hard for the body to digest. According to Dieticians of Canada, high fructose corn syrup containing foods are high in calories and could lead to weight gain. Studies raise concerns about this sugar affecting risk factors for liver, diabetes and heart disease.

It may also affect brain cells. Researchers at the University of California in 2012, trained rats to successfully navigate a maze, then replaced their water with 15 per cent fructose syrup (soda is typically 12 per cent). After six weeks of the fructose syrup, the rats were slower to complete the maze. Furthermore, when the rat’s brains were dissected the researchers discovered the sugar disrupted synapses (relay chemical messages), affecting the ability of the brain to form memories.

What about Complex Carbohydrates?

Sugar also comes in more complicated structures we call complex carbohydrates. Plants use complex sugar structures called starch to store energy. Fiber is an even more complicated sugar structure. Soluble fiber, found in fruits and some vegetables, dissolves in water forming a gummy-paste that slows the digestion of food and can prevent blood sugar spikes. Insoluble fiber found in the husks of grains and peels of fruit, promotes regularity in the digestive system.

Consistent Blood Glucose

Maintaining a steady blood sugar level is important in preventing dizziness and weakness (low blood glucose) and fatigue (high blood glucose). Research has linked eating foods that cause high blood sugar levels with disease. For example, the Nurses Study followed over 75,000 women for a decade and illustrated that a diet that causes high blood sugar levels is linked with a high risk of coronary heart disease.

Eating well-balanced meals, rich in fresh, whole foods that contain complex carbohydrates (e.g. nuts, seeds, vegetables, fruit, whole grains) regularly can help control blood sugar levels. Recommend intakes of fiber from health organizations vary between 25-35 grams per day.

Which Foods Affect You the Most?

Scientists have tested various foods to see how they affect your blood sugar levels. Foods that cause rapid increases in blood sugar are said to have a high glycemic load (cake, iced coffee drinks, granola bars). Foods that contain complex carbohydrates and thus cause a slower and more desirable increase in blood sugar are called low glycemic foods (vegetables, nuts, seeds).

Sweeteners and Other Tricky Foods

Artificial sweeteners are commonly used in processed foods to increase sweetness while keeping calories low. Saccharin, aspartame, sucralose, are examples of artificial sweeteners. Artificial sweeteners are thought by the general public as a good choice for weight loss. However, according to an animal study published in 2013 issue of Appetite, both saccharin and aspartame induced greater weight gain than sucrose. It is thought that artificial sweeteners may interfere with the body’s ability to properly balance energy intake.

Natural Sugar Alternatives

Since it is not realistic to cut sugar out completely, give alternative sweeteners a try. There is stevia, xylitol, palm sugar and agave nectar – just to name a few. Some natural sugar alternatives do not elicit as high of a blood sugar roller coaster as conventional white sugar (sugar cane) – plus, they taste great!

Read more about natural sweeteners

The Many Ways to Write ‘Sugar’:

Low Glycemic Foods:

High Glycemic Foods:

This article originally appeared on AllisonTannis.com.

References

Swithers SE and TL Davidson. A role for sweet taste: calorie predictive relations in energy regulation by rats. Behav Neurosci 2008 Feb; 122(1):161-73.

Liu, S. et al. A prospective study of dietary glycemic load, carbohydrate intake and risk of coronary heart disease intake. AJCN 2000;71(6):1455-1461.

Danby, FW. Nutrition and aging skin: sugar and glycation. Clin Dermatol 2010;28(4):409-11.

Dieticians of Canada – Truth About Sugar

Morgan RE. Does consumption of high-fructose corn syrup beverages cause obesity in children? Pediatr Obes 2013 Aug;8(4):249-54.

Bray, GA. Energy and fructose from beverages sweetened with sugar or high-fructose corn syrup pose health risk for some people. Adv Nutr 2013 Mar;4(2):220-5.

Langlois, K and D. Garriguet. Sugar Consumption Among Canadians of All Ages. Statistics Canada, 2014.

Fernanda de Matos, F. et al. Saccharine and aspartame, compared with sucrose, induce greater weight gain in adult Wistar rats, at similar total caloric intake levels. Appetite 2013, Jan;60(1):203-207.

Image: Angie Garrett

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1. Snack Wise
Ditch the chips and pretzels at the BBQ party for frozen grapes, homemade 100% pure fruit juice popsicles or slices of melon. Not only are these treats fun for all ages, they are refreshing, hydrating and a great source of antioxidants. You need lots of antioxidants in the summer to help you keep damaging free radicals under control. Why? In the summer stress on your body from the heat, being more physically active and eating more BBQ foods all cause your cells to be host to more free radicals.

2. Savor Your Skin
Glorious sunshine-filled summer days expose your skin to harmful ultraviolet rays. Vitamins, minerals and antioxidants can help protect your skin. According to the Journal of the American College of Nutrition, when researchers compared the diets of some people in Greece, Sweden and Australia they found those that ate more vegetables and olive oil had fewer wrinkles. Eat lots of delicious seasonal foods like leafy greens and vegetables (and supplement if you fall short) to support your sun-drenched skin this summer.

3. Minerals on the Menu
The radiant heat of summer brings with it sleeveless fashions, sockless footwear and sweat. Sweat is a combination of water and electrolytes meant to cool the body. When you sweat, don’t forget to recharge: seek out foods rich in minerals (peas, green vegetables, bananas), use multivitamins, drop an electrolyte tablet in your water bottle when being active for more than 60 minutes, and try smoothie mixes that include vegetables.

4. Toast the Day
Drinking plenty of water when it’s warm outside is an easy way to keep you feeling your best. Dehydration happens quickly in the summer, and even faster when you’re being physically active. According to research published in the International Journal of Sports Medicine, being even just a little dehydrated affects your ability to physically perform. Stay hydrated – start by toasting the morning with a glass of water. Follow your morning ‘toast’ with an all-in-one daily foundation smoothie, and you’ll be ready for any kind of day.

5. Cool Off
Ugh, sweaty! As the thermometer rises our bodies cool off by increasing blood flow to the skin, and sweating. As it gets even hotter, people experience irritability, fatigue and reduced physical performance. Find a seat in the shade, get a cold drink, and cool off. Heat stress can be damaging to the kidneys, heart and other body systems. And, the older you get the sooner you need to take a seat – research studies have found that with age the body is less efficient at recognizing and adjusting to heat.

This article originally appeared on AllisonTannis.com. Image via Sharon & Nikki McCutcheon

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Why & When do Migraines Occur?

According to the Journal of Head and Face Pain (May 18, 2005), migraines are more likely to occur in the spring than any other season. When a person is experiencing stress or the weather changes a migraine is also more likely. Dehydration is major trigger, even for those not prone to migraines. Skipping meals can also trigger migraines, as does eating certain foods.

Foods that May Trigger Migraines

A quick Google search will identify MSG as a commonly associated food with migraines. According to the Journal of Head and Face Pain (May 20, 2005), MSG (monosodium glutamate) is also scientifically supported as a cause of migraines. The difficult part is that MSG is hiding in many things from canned beans, to packaged foods, to soya sauces and condiments, to restaurant food. Look for the following ingredients on packages: MSG, HVP (hydrolyzed vegetable protein), natural flavoring or flavoring. Caffeine may also be a trigger (soda pop, coffee, tea, hot chocolate, chocolate bars, cocoa).

Read more about MSG and the other Scary Seven food additives to avoid

According to a 2003 study, the following foods may also trigger headaches in children and adolescents: cheese, chocolate, citrus fruits, hot dogs, monosodium glutamate, aspartame, fatty foods, ice cream, caffeine withdrawal. Of note, red wine and beer are also thought to be triggers for migraines.

How to Get Ride of Your Migraines

Since you can’t avoid weather changes or spring, it can start with simple acts to try to relieve stress. Stress relief can come in many forms: a hot bath, a yoga class, meditation, deep breathing, exercise or avoiding people/situations you find stressful. Drinking more water and trying to eat regularly can also help. As for what you’re eating, its a great idea to avoid foods that are known triggers: MSG, caffeine, HVP.

Migraines may also be triggered by a food allergy. Common food allergies include: egg, beef, pork, peanuts, nuts, fish, shellfish, citrus, chocolate, soda, corn, cinnamon, cow’s milk, wheat, rye, barley, soy, legumes, tomato. The Oligoantigenic diet is a diet plan in which you avoid all common food allergies for two week. You eat broccoli and related vegetables (kale, Brussels sprouts, cauliflower, cabbage, collard greens, kohlrabi, rutabaga, and turnips), fruit (choosing one of apples, bananas, or pears – starting with only one fruit is the best way to ensure that the fruit is not the food causing the symptoms, which is sometimes the case). After 3 days, you can add other fruits.

Seems to much for you? It’s worth trying it for a week and seeing what happens. Then, you can you can add in one food a day that you are really missing. This isn’t ideal but, if that’s all you can do then its better than not trying. But, ONLY add in one food a day, and you MUST keep a food diary if you’re not going to do the full two weeks. When the next headache comes, you’ll need an accurate food diary to look back at – look at the last 3 days to see what foods you’ve added in. One of those, or a combination of them could be a migraine trigger.

Read more about understanding headache pain

My Confession:Argh, I know I’m supposed to drink more water in a day – it helps my joints move better, avoids headaches, is nicer to my kidneys, promotes better detoxing and keeps my wrinkles from looking to prominent. But, sometimes I forget…and, then I get a headache. So, I’ve kept a glass on top of the water cooler in my house and office to ensure I drink a glass every time I walk by.

This article originally appeared on allisontannis.com.

Image: Gian Franco Costa Albertini

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