Spring clean your skin with diet and exercise

Good Nutrition and Training programme help with fat loss and clear skin

As well as a varied diet, exercising on a regular basis will help keep your skin clear as it stimulates the lympathic system which removes toxins. The ideal fitness training programme is a combination of resistance and cardio exercises which will also help fat loss and toning. Use The Bodydoctor Fitness DVD and Book to get you started getting fit.

The health of the skin can be influenced by many factors, these include the digestive system, stress, liver function, hormone balance and especially diet. If you would like your skin to be healthier the clear skin diet below, is a good place to start. More importantly the diet, which is high in antioxidants can even slow down the aging process.

THE CLEAR SKIN DIET

• Drink plenty of water and herb teas - this dilutes any toxins and supports liver function - the first course of action in skin health. The skin is the largest organ of the body and an alternative route for ridding toxins if the liver and kidneys are struggling.
• Eat organic - to avoid chemicals and pesticides that put a strain on the liver and the immune system. They can cause oxidative damage to the skin, which needs the antioxidant nutrients for reparation.
• Eat at least five servings of fruit and vegetables each day - include green, purple, red, orange and yellow fruits and vegetables, onions and garlic. The more colours, the more antioxidant nutrients; vitamins A, C and E and the minerals zinc and selenium. Carrots, tomatoes, peppers, watercress, berries, grapes, beetroot, cabbage, broccoli and kale are excellent sources and also provide fibre and bioflavonoids - plant chemicals that heal, support immunity and tone the skin.
• Eat foods naturally rich in fibre - e.g. wholegrains, beans, lentils and root vegetables. Fibre binds to and carries toxins out of the body that may cause skin problems if the liver is struggling with detoxification. Fibre can also help reduce constipation, which if present, may lead to a sluggish lymphatic system and even more difficulty in clearing via the liver.
• Eat one tablespoon of fresh seeds a day - use a mixture of ground pumpkin, sunflower, sesame and hemp or linseed. These contain zinc and selenium and the omega 6 essential fatty acid that may help to reduce inflammation and allergic reaction. Essential fats also help to regulate hormones that may cause skin problems and promote circulation and blood flow. Use seed oils (cold-pressed) with cleansing lemon juice as a salad dressing.
• Eat oily fish three times a week - it contains the omega 3 essential fatty acids that are frequently missing in modern diets. They are necessary for hormone production, optimum mental and immune function. The reduction of essential fats in breast milk has been implicated in the rise in incidence of eczema and other inflammatory conditions in children. Sardines, mackerel, tuna, salmon and herring are the best sources.
• Reduce dairy products - these can be inflammatory and may be high in hormone residues. Dairy foods may aggravate or trigger skin conditions so try alternatives such as soya milk and tofu. "Live" or "bio" yoghurt is more easily tolerated and cottage cheese are the most easily tolerated dairy products.
• Eat simple meals of fresh, unprocessed foods and ensure food is chewed thoroughly - fresh fruit and vegetables are alkalising and cleansing.
• Avoid sugar and refined foods - acne is also referred to as "skin diabetes". Nuts and seeds help to regulate blood sugar, but they must be fresh to avoid rancidity that can cause inflammation. Ensure that they are kept in an airtight and dark environment.
• Minimise or avoid totally alcohol, tea and coffee - they can raise blood sugar levels, increase liver toxicity and stress and deplete B vitamins and antioxidants.
• Give up smoking - it is toxic to the liver and raises blood sugar levels.
• Limit red meat to a maximum of 3 times a week - eat fish, chicken or vegetable protein such as soya, beans and lentils instead. They are less acidic, not inflammatory and provide more nutrients.
• Avoid fried and fatty foods - boil, steam, bake or lightly grill and avoid foods like butter, cream and ice cream.
• Iodine - If you suffer from acne avoid iodised salt and iodine containing supplements.
• Yoghurt - Increase your intake of live yoghurt and pro-biotic drinks to help balance gut flora. Dysbiosis in the gut, as a result of poor diet and use of antibiotics and drugs is often implicated in skin conditions.

As well as a varied diet, exercising on a regular basis will help keep your skin clear as it stimulates the lympathic system which removes toxins. The ideal training programme is a combination of resistance and cardio exercises which will also help fat loss and toning.

If you suffer from common skin complaints such as eczema, psoriasis, dry skin and acne the table below gives you some idea of things you may try to improve the situation. However, you may benefit from seeing a nutritionist to get a further in-depth view of your overall health and your vitamin and mineral balance.

Condition	Dietary recommendations(in addition to the clear skin diet)	Supplement suggestions
Acne	Wholefood diet, high in fruit and vegetables. Avoid refined carbohydrates and saturated fats. Identify and avoid food allergens. Increase water intake.	Antioxidant complexLiver supportZincBlood sugar supportVitamin C with bioflavonoids
Eczema	Lots of raw vegetables and fruit. Minimize trigger foods such as eggs, dairy products and citrus fruits. Avoid sugar and refined carbohydrates.	Essential oilsDigestive enzymesLiver support complexBio-acidophilusAntioxidant
Psoriasis	Wholefood diet (high soluble fibre)Oily fish, nuts and seeds.Avoid refined carbohydrates, alcohol, sugar and stimulants.Avoid allergens. Decrease intake of saturated fat.	Milk thistle complex Digestive enzymes Bio-acidophilus Zinc Antioxidant complex Linseed oil
Dry Skin	Increase food sources of vitamin A Vitamin B, zinc and essential oils.Drink at least 8 glasses of water a dayAvoid sugar and refined carbohydrates.	Linseed oilAntioxidant complexVitamin C with Bio-flavonoidsB complex

Research update

New trial News

Reservatrol to be tested in cancer prevention. Cancer researchers at the University of Leicester have just been given a £1 million grant to test the potential of reservatrol to prevent cancer. Reservatrol is the natural compound found in red wine, grapes, peanuts and several berries. Consumption of reservatrol has been proposed as one possible explanation for the low incidence of cardiovascular disease in Southern European countries with high red wine consumption. The compound has been shown to possess anti-inflammatory and anti-cancer activity in experimental models. The initial trials will begin this month. CAM Dec 2002

Focus on Food
This weeks recipe is high in the antioxidant nutrients, and also contains immune boosting garlic and live-bio yoghurt - all of these nutrients are good for skin health.

Stuffed peppers with sweet potato mash Red peppers, sweet potato, natural yoghurt, garlic, tomatoes, goats cheese log.

Cut the peppers in half and cook in an oven pre-heated to 200° C for half an hour (open-side down). Then turn the peppers over, put a few slivers of garlic in each one and put half a tomato in each. Sprinkle with black pepper and bake for a further 15 minutes. Top each with a slice of goats cheese and bake for a further 5 minutes. Sprinkle with freshly chopped thyme.

For the mash: bake the potatoes in the oven for one hour, then scoop out the flesh, mix with 2 tablespoons of live bio-yoghurt and add pepper according to taste.

The information in this newsletter is provided by Amanda Moore BSc (Hons) Dip ION at Totalbeing +44 (0)845 658 5658 www.totalbeing.com.

Nutrion Archive Index

Walking back to happiness	The Rise of Obesity in our Children
To Sunbathe or not to Sunbathe?	What are we like?
Just don't mention the alcohol	Coping with cellulite
It's Not Like the Good Old Days	Why wheat can be a problem
Giving up Smoking	Vegan Nutrition
Alcohol and Nutritional damage	Vitamin Supplements
Breakfast	Headaches
The truth about vitamin C	Eating For a Healthy Pregnancy
Spring clean your skin	Insomnia
Is a low-fat diet good for you?	Supporting the Liver
Nutrition in Focus	Insulin Resistance
Syndrome X	Detox Treatment
Colds and flu	Super Foods for Fitness
Gout	Headache
Haemorrhoids	Pre pregnancy
Post Pregnancy	Acne From Hell 3
Acne From Hell 2	Acne From Hell 1
Case 3-3. Age 27 Female	Case 3-2. Age 27 Female
Case 3-1. Age 27 Female	Case 2. Male 30yrs
Case 1. Schoolgirl aged 15 yrs	Spring Clean
Summer/Spring Clean	Low Blood Sugar
Irritated Bowel Syndrome	Diarrhoea
Constipation	Wind
Water Retention	Berber Argan Oil
Digest and Absorb	Food Pyramid