Dermo Nutrition – Look after your skin from within!

The link between skin health and nutrition is scientifically proven.

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Part of skin appearance is the result of external factors – mainly sun-exposure (UV), smoking, pollution, sleep deprivation, stress, nutrition … Prevention is therefore the best way to maintain a young and glowing skin.

Food is more than 25% of the picture when it comes to skin health.

Nutritional strategies will fight the harmful action of unstable molecules – known as free radicals- and skin aging. They include anti-oxydative rich food, fibres and a low glyceamic index diet to regulate insulin, sebum production, inflammation, constipation, acne and many skin lesions…

Action Plan !

The Good, The Bad & The Ugly

Your Allies

Vitamin A

Retinol (Vitamin A, carotenoids (pro-vitamin A that can be converted into vitamin A in your body) and retinoids (Vitamin A metabolites) act as natural sunblocks. Vitamin A deficiency causes abnormal visual adaptation to darkness but it also dramatically affects the cutaneous biology, causing dry skin, dry hair and broken finger nails. Vitamin A is better absorbed with parallel intake of vegetable oils. Note that in high amounts, they may add an orange colour to your skin.

Fish Oil, Liver, Dandelion, Carrots, Spinach, Parsley, Cress, Oranges, Blueberries, Sweet Potatoes, Bell Peppers, Tomatoes, Broccoli…

Omega-3 fatty acids

Omega-3 fatty acids are necessary to keep the skin thick, supple and moisturized.  They reduce inflammation which can cause redness and acne. Some studies show that they may fight auto-immune conditions affecting your skin like psoriasis and lupus and the symptoms of eczema.

Macadamia nuts, Cashews, Chia seeds, Hazelnuts ; rapeseed oil or walnut oil are good for salad dressings; for cooking, chose olive oil or ground-nut oil

Vitamin C

Vitamin C promotes production of collagen ie the main structural protein that keeps your skin strong, smooth, oil free and healthy. It also protects you from the damage caused by the sun and the environment. Vitamin C deficiency is rare these days but common symptoms include dry, rough and scaly skin that tends to bruise easily

Kiwi, Parsley, Bell peppers, Cabbage, Broccoli, Spinach, Lemon, Oranges, Tomatoes…

Vitamin E

Vitamin E will protect cells from oxidative damage, free radicals and inflammation; it will promote healthy skin renewal

Almonds, Avocado, Hazelnuts, Walnuts, Pine Nuts, Sunflower seeds, Fatty Fish & Corn Oils

Selenium

Selenium works alongside other anti-oxydants such as vitamins E and C  and is essential to support the immune system

Brazil Nuts, Fish, Shellfish, eEggs, Wheat Germs, Tomatoes & Broccoli.

Zinc

Zinc is a vital mineral that helps regulate inflammation, the production of new skin cells and overall skin health

Cereal Bread, Brown Rice, Fsh, Shellfish such as Oysters, Mussels, Scallops, Lean Red Meat such as Poultry Veal, Turkey, Nuts such as: Walnuts, Sunflower Seeds and Broccoli.

Hydration

Green Tea contains powerful compounds to reduce redness as well as improve hydration, thickness and elasticity of the skin. Coconut Water will help keep the skin clear and nourished

Coconut Water

Vitamin A

Retinol (Vitamin A, carotenoids (pro-vitamin A that can be converted into vitamin A in your body) and retinoids (Vitamin A metabolites) act as natural sunblocks. Vitamin A deficiency causes abnormal visual adaptation to darkness but it also dramatically affects the cutaneous biology, causing dry skin, dry hair and broken finger nails. Vitamin A is better absorbed with parallel intake of vegetable oils. Note that in high amounts, they may add an orange colour to your skin.

Fish Oil, Liver, Dandelion, Carrots, Spinach, Parsley, Cress, Oranges, Blueberries, Sweet Potatoes, Bell Peppers, Tomatoes, Broccoli…

Omega-3 fatty acids

Omega-3 fatty acids are necessary to keep the skin thick, supple and moisturized.  They reduce inflammation which can cause redness and acne. Some studies show that they may fight auto-immune conditions affecting your skin like psoriasis and lupus and the symptoms of eczema.

Macadamia nuts, Cashews, Chia seeds, Hazelnuts ; rapeseed oil or walnut oil are good for salad dressings; for cooking, chose olive oil or ground-nut oil

Vitamin C

Vitamin C promotes production of collagen ie the main structural protein that keeps your skin strong, smooth, oil free and healthy. It also protects you from the damage caused by the sun and the environment. Vitamin C deficiency is rare these days but common symptoms include dry, rough and scaly skin that tends to bruise easily

Kiwi, Parsley, Bell peppers, Cabbage, Broccoli, Spinach, Lemon, Oranges, Tomatoes…

Vitamin E

Vitamin E will protect cells from oxidative damage, free radicals and inflammation; it will promote healthy skin renewal

Almonds, Avocado, Hazelnuts, Walnuts, Pine Nuts, Sunflower seeds, Fatty Fish & Corn Oils

Selenium

Selenium works alongside other anti-oxydants such as vitamins E and C  and is essential to support the immune system

Brazil Nuts, Fish, Shellfish, eEggs, Wheat Germs, Tomatoes & Broccoli.

Zinc

Zinc is a vital mineral that helps regulate inflammation, the production of new skin cells and overall skin health

Cereal Bread, Brown Rice, Fsh, Shellfish such as Oysters, Mussels, Scallops, Lean Red Meat such as Poultry Veal, Turkey, Nuts such as: Walnuts, Sunflower Seeds and Broccoli.

Hydration

Green Tea contains powerful compounds to reduce redness as well as improve hydration, thickness and elasticity of the skin. Coconut Water will help keep the skin clear and nourished

Coconut Water

Your Enemies

Crash Diets

Crash diets can be dangerous for your heart, disrupt insulin levels, cause hypoglycemias, deficiencies, fatigue, irritability, impatience and frustrations followed by compulsions and much more. They may have quick spectacular results but these are generally short term. If repeated too often they can lead to eating disorders.

Saturated & Hydrogenated Fats

Saturated and hydrogenated fats found in margarine, deep-fried processed food. They contain high amounts of omega-6 which though necessary, are pro-inflammatory nutrients. Those vegetable oils are sensitive to heat and light and oxidize (turn rancid) when exposed to high temperatures.

Processed meat (like bacon and cured meat) contain sodium (causing water retention and puffiness) as well as sodium nitrates (preservatives) that break down collagen, elastin and cause signs of premature ageing

Stress

We all deal with different kinds of stress, whether related to our jobs, our families, or the constant struggle to “do it all”. The new field of “Psychodermatogy” addresses the negative impact of chronic stress on skin health. Stress reduces your immunity, increases sensitivity to infections, and exacerbates inflammation as well as some allergies. It gradually dries your skin out. It will also very often drive you to unhealthy emotional eating and subsequent inelegant weight-gain

The longer you endure stress, the more it takes a toll on your skin.

Smoking

Smoking: it increases the toxins in the body and also depletes vitamin C and zinc. 1 cigarette destroys the vitamin C content of a whole orange !

Processed food

Processed food like Nuggets, Hamburgers, Danish Pastries, Industrial Biscuits, Chocolate Bars.

Refined carbs

Refined carbs as they feed the bad bacteria in your gut and increase oil production in your skin (clogging up your pores, + forming whiteheads and blackheads)

 

Crash Diets

Crash diets can be dangerous for your heart, disrupt insulin levels, cause hypoglycemias, deficiencies, fatigue, irritability, impatience and frustrations followed by compulsions and much more. They may have quick spectacular results but these are generally short term. If repeated too often they can lead to eating disorders.

Saturated & Hydrogenated Fats

Saturated and hydrogenated fats found in margarine, deep-fried processed food. They contain high amounts of omega-6 which though necessary, are pro-inflammatory nutrients. Those vegetable oils are sensitive to heat and light and oxidize (turn rancid) when exposed to high temperatures.

Processed meat (like bacon and cured meat) contain sodium (causing water retention and puffiness) as well as sodium nitrates (preservatives) that break down collagen, elastin and cause signs of premature ageing

Stress

We all deal with different kinds of stress, whether related to our jobs, our families, or the constant struggle to “do it all”. The new field of “Psychodermatogy” addresses the negative impact of chronic stress on skin health. Stress reduces your immunity, increases sensitivity to infections, and exacerbates inflammation as well as some allergies. It gradually dries your skin out. It will also very often drive you to unhealthy emotional eating and subsequent inelegant weight-gain

The longer you endure stress, the more it takes a toll on your skin.

Smoking

Smoking: it increases the toxins in the body and also depletes vitamin C and zinc. 1 cigarette destroys the vitamin C content of a whole orange !

Processed food

Processed food like Nuggets, Hamburgers, Danish Pastries, Industrial Biscuits, Chocolate Bars.

Refined carbs

Refined carbs as they feed the bad bacteria in your gut and increase oil production in your skin (clogging up your pores, + forming whiteheads and blackheads)

 

Diets

There is no miracle method that suits everyone!   We are all different! We do not have the same age,  the same needs, the same goals, the same physical activity, the same tastes, the same medical issues, the same metabolism … The solution will be very different for a mother and her daughter!

A diet is a good idea only when you are sick:  if  you are coeliac for example, you must remove gluten from the diet

For a healthy person, there is NO need for dietary restrictions; these will lead quite rapidly to food compulsions  and  the lost kilos will come back … probably more

Most often it only takes a few simple measures, a few changes to  your eating routine to get quick and long lasting results,

without  dangerous feelings of  frustration  and without the risk of yo-yo effect … whether you want to lose or gain weight

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You are Unique!

The only method that works is the one that suits you. It is personal and unique to you.  What worked for your neighbour won’t necessarily work for you.

On the other hand, what ALWAYS works is the program that takes into account all  the parameters of your daily life

Your tastes and culture impossible to hold a long-term program that  you don’t like. For example, one that  contains  a majority of vegetables if you are a meat lover / some religions do not allow pork or beef or all animal products, or the association of meats and – dairy products

Your age our needs are very different if your are a growing teenager and if you are menopaused

The fat will not accumulate in the same places at 25 years old and at 50: on the hips, thighs and cheeks for a girl, round the abdomen for her mother

Gender the role and action of hormones are different depending on whether you are a man or a woman;  the distribution of fat and muscles will not be the same  either

Your metabolism are you pregnant? Menopaused ? an athlete? Do you suffer from water retention?

Your physical activity your energy requirements will be very different depending on your professional activity – behind a desk, training daily on a tennis court, if you travel a lot.

Your health  if you suffer from food intolerances,  have high blood pressure, if you are bedridden with a broken leg, if you are diabetic and need to stabilize your blood sugar if you are breastfeeding … the plan will not be the same at all

Your sensitivity and appetite we often eat for emotional reasons without really being hungry: because we are bored, we are a fragile teenager, we are sad, angry,  or even very happy: cake and champagne to celebrate a birthday or a promotion!

Beware of miracle solutions: while some supplements may be useful, taking various pills or sachets is often a temporary solution and a bad idea in the long run. First, They isolate you from a normal social life; don’t teach you how to control and readjust your eating behaviour. You will quickly get back to your bad habits,  your excess pounds and centimetres. probably even more because the body tends to store more when it has suffered. Don’t get carried away in the infernal cycle of a yo-yo weight pattern

You have to take all these aspects into account in order to implement a  readjustment of your food intake without changing everything..

Neglecting a single one of these parameters is a  big risk of failure… in the long run.  But if you don’t change anything in the way you eat, your weight won’t change either. So The key is to take just a few effective measures that are compatible with your personal and lifestyle.  Most of all, you have to rediscover the pleasure of food. There is nothing more natural and normal than eating! It should always be a pleasure.  Not an obsession / not a source of frustration, not a daily math lessons to calculate the amount of calories on your plate.

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Your Dietician

I am here to guide you in this process.

With a practical and psychological approach to building you an effective action plan that does not destroy your joie de vivre

See me face-to-face if you live in London or by video, wherever you are in the world

And remember that pleasure is part of a healthy lifestyle.

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