What to eat and what to avoid to take care of the skin this Christmas
It’s the race to the end of the year and we begin with business lunches, family celebrations and dinners with friends. It’s a time of excesses, and if we are not careful we will take more than a kilo, but not only that… an unbalanced and unhealthy diet has a reflection on the skin.
From 5punto5 Skinlab we offer you some tips that will help you achieve a better Christmas:
1. Eat foods rich in omega 3 fatty acids. These fatty acids that we must eat through diet, have many benefits derived from their anti-inflammatory activity. They have a protective effect against various dermatological conditions and even on skin aging.
- Among the foods rich in these types of essential fatty acids include sea bream, salmon or bonito… increase consumption of these compared to red meat or processed meat products. In addition, flax seeds, chia seeds, and nuts also offer you interesting amounts of omega 3.
2. Avoid insulin spikes. Insulin spikes are very negative for our state of health in general, they help us gain weight, increase the chances of suffering from chronic diseases and also affect the state of our skin, especially the oily skin types.
- Avoid fruit juices or purees and eat whole fruit instead, increase the consumption of vegetables, avoid processed foods and beverages due to the large amount of sugar with which they are manufactured.
3. Increase the consumption of antioxidants. Increase the consumption of food rich in antioxidants that will help us fight against oxidative stress and premature aging of the skin. An inexhaustible source of antioxidants are present in fruits and vegetables, along with some species and condiments such as rosemary, turmeric, cloves or ginger that have great anti-OX power.
4. Include foods rich in prebiotics and probiotics into your diet.
- If we talk about prebiotics you can find them in a multitude of vegetables, garlic, onion, legumes and bananas. These prebiotics serve as “food” for the beneficial bacteria of our intestinal flora, producing changes in that flora… favouring the growth of the beneficial bacteria against the harmful ones…
- However, probiotics are live microorganisms that, when administered in adequate amounts, produce health benefits for those who consume them, as they help us improve the intestinal flora, our health and our skin. You will find probiotics in yogurt or Kefir.
5. Increase consumption of water. Proper hydration is essential to keep the skin in perfect condition. When we talk about hydration, it is necessary to do it both topically with the use of appropriate creams or balms, and also by oral hydration. So this Christmas prioritize consumption of water, broths or infusions vs. drinks with caffeine, sugars, additives …
As for knowing how to design a healthy menu… always go to the supermarket with your “shopping list” and this way you will avoid the multiple temptations. Here are some of our recommendations:
- For appetizers: Start with foods rich in protein and healthy fats, such as nuts (almonds, hazelnuts, pumpkin seeds…), seasoned olives, serrano ham, salmon or turkey breast … Avoid foods rich in carbohydrates, therefore avoiding “insulin spikes”.
- For meals: Start with foods rich in antioxidants, such as asparagus and seasonal vegetables (borage, thistle with almond sauce, artichokes with ham, cauliflower with cooked cod, Lombard…). Continue with a plate rich in proteins and with an adequate balance in polyunsaturated fats, such as a cod, octopus, seafood, baked sea bream, salmon, stuffed squid, hake in green sauce and clams…
- For desserts: Choose to consume fruits that are rich in antioxidants such as blueberries, fresh berries, raspberries, tangerines, grapes… All complemented, why not, with typical Christmas sweets, but in moderation .
And this Christmas try to moderate the consumption of alcohol and sugary drinks, replace them by water, infusions or broths. And of course do not forget to exercise to compensate for the increase in Kcal that comes to us.