Drinking One Soda Per Day Can Decrease Fertility By 33%, Study Finds

A study from Boston University’s School of Medicine discovered a link between consuming one or more sugary drinks a day and a decreased chance of getting pregnant. Fertility dropped in both women and men. Of the 4,000 women surveyed, those who consumed at least one sugary, soda-like drink daily experienced a 25 percent decrease in successful pregnancy attempts. The 1,000 men who were surveyed experienced 33 percent lower conception chances. The study also included sugary energy drinks. According to the lead author of the study, Elizabeth Hatch,

We found positive associations between intake of sugar-sweetened beverages and lower fertility, which were consistent after controlling for many other factors, including obesity, caffeine intake, alcohol, smoking and overall diet quality. Couples planning a pregnancy might consider limiting their consumption of these beverages, especially because they are also related to other adverse health effects.”

Related: Holistic Guide to Healing the Endocrine System and Balancing Our Hormones

A Usual Culprit

This is not the only time sugar has been linked to infertility. It’s notorious for disrupting hormones, making it difficult to maintain a healthy reproductive system. The most common cause of infertility, polycystic ovary syndrome, is aggravated by sugar consumption. Sugar is also linked to early menstruation in women, another hormone disruption.

Related: Sugar Leads to Depression – World’s First Trial Proves Gut and Brain are Linked (Protocol Included)

A Perfect Storm

Sugary soda and beverages are not the only product of modern life linked to decreasing fertility.  Pesticides, Ibuprofen, and endocrine-disrupting plastics like BPA have been linked to declining fertility rates in both men and women. Several governments from developed countries like Japan and Denmark have launched initiatives designed to increase birth rates, but one has to wonder if ad campaigns are enough to combat the aspects of modern life that will thwart those ambitions.

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Polyphenols in Wine Defend Against Gum Disease Says New Research

A new study published in the Journal of Agricultural and Food Chemistry found that certain polyphenols in wine are effective in protecting the teeth and gums against pathogenic bacteria. Polyphenols are a plant’s natural defense mechanism against infection, and researchers from Spain looked at two polyphenols from red wine and others from commercially available grape seed extract, and different red wine extracts.  Of the red wine compounds and extracts studied, two of the pure phenolic compounds found in the wine, caffeic and p-coumaric acids, were found to decrease harmful bacteria’s ability to adhere to the mouth.

What Do Polyphenols Do?

Polyphenols are plentiful phytochemicals with antioxidant properties found in a wide range of foods. More than 8,000 of these micronutrients have been identified, and those are divided into four categories; flavonoids, stilbenes, lignans, and phenolic acids. The two most effective compounds from this study are in the last category, caffeic acid and p-coumaric acid.

Related: Three Homemade Toothpaste Recipes – Better Oral Health for Less Cost

Caffeic acid is the more well-known of the two compounds and is most often ingested through coffee. It’s also in other beverages like wine, beer, and fruits juices and foods including cereal grains, dried fruit, berries, soy and olive oils, herbs and spices, walnuts, and certain vegetables. The compound’s antioxidant properties have been linked to improved athletic performance, decreased risk of diabetes and cancer, and wrinkle prevention, among other things.

The other compound shown to significantly inhibit the effect of harmful bacteria in the mouth, p-coumaric acid, has shown antibacterial activity before. According to a 2012 study, p-coumaric acid “has dual mechanisms of bactericidal activity: disrupting bacterial cell membranes and binding to bacterial genomic DNA to inhibit cellular functions, ultimately leading to cell death.” It can be found in a variety of berries and other foods like wine, vinegar, peanuts, navy beans, tomatoes, carrots, basil, honey, and garlic, among others.

Related: Heal Cavities, Gum Disease, Naturally with Organic Oral Care – Toothpaste Recipes Included

Foods with Polyphenols

This study focused on how compounds in red wine can help your teeth, which is odd when you consider that the most common red wine and teeth association has to do with stains. Despite its known health benefits, red wine is also not an obvious choice for healthy teeth for other reasons. Mouth health is directly related to gut health, and alcohol turns into simple sugars in the digestive system, feeding harmful pathogens like candida. Treat yourself to a glass of wine…once in a while, and take care of your teeth with the multitude of other polyphenol friendly foods.

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Vitamin D Deficiencies Linked to IBS in U.K. Research Review

Irritable Bowel Syndrome (IBS) is now a fact of life for up to a quarter of Americans, and a review of all available vitamin D and IBS research found that individuals with IBS were likely to have insufficient levels of vitamin D. This is not the first time that a vitamin d deficiency has been linked to a serious disease, despite the lack of conclusive studies. Research from the University of Sheffield also indicated that vitamin d supplementation could alleviate IBS symptoms like abdominal pain, bloating, constipation, and diarrhea. Dr. Bernard Corfe, one of its lead authors says, “The study provides an insight into the condition and, importantly, a new way to try to manage it…It is evident from the findings that all people with IBS should have their vitamin D levels tested and a large majority of them would benefit from supplements.”

Vitamin D Deficiency

Vitamin D is necessary for absorbing calcium and maintaining bone strength, but the lack of it is also keenly felt. Vitamin d deficiencies have been linked to breast cancer, colon cancer, prostate cancer, heart disease, depression, and weight gain in addition to IBS. But vitamin d is a fat-soluble vitamin and at times is stored in the body for months. How do you know when your levels are low? Here are some signs of a deficiency to look out for:

  • Muscle weakness and fatigue
  • Red or white acne-like bumps on the cheeks, arms, thighs, and butt
  • Respiratory problems
  • Constant infections
  • Depression
  • Psoriasis

While these aren’t the only symptoms, they are some of the more subtle ones. If you catch the deficiency in time or know you have one, there are a few ways to fix that.

Get More Vitamin D

When looking to correct a vitamin deficiency, the best place to start is with whole foods. Most of the foods recommended to boost your vitamin d intake are animal-based, including egg yolks, cheese, beef liver, and fatty fish like salmon, tuna, or mackerel. There are a few vegan options, like shitake mushrooms.

There’s also the most obvious source of vitamin d – the sun. There are ways to increase your likelihood of vitamin d absorption from the sun (no sunscreen, for instance), but many locations don’t get enough light during winter months to make the sun a reliable source of vitamin d. That’s especially troubling, as low vitamin d makes people for susceptible to the flu.

This leaves supplementation as the best option for many people. One thing to be careful about? Large amounts of vitamin d for a long time can be toxic.

Simple Things

Medical professionals don’t know what causes IBS, and they don’t know how to treat it. Being aware of your vitamin intake through food, environment or supplementation can make a big difference Vitamin d deficiencies have been linked to major diseases and illnesses. In the face of an increasingly dangerous flu season, now is the time to increase your dose.

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Study Shows Curcumin Boosts Mood and Memory in People with Age-Related Memory Loss

Curcumin, the chemical that gives turmeric its vivid yellow hue, produced significant improvements in mood, memory, and attention for people aged 50 to 90, according to a new study published in the American Journal of Geriatric Psychiatry. Let’s face it – there’s a reason turmeric makes it onto every list of healthy foods ever. The director of geriatric psychiatry at UCLA’s Longevity Center and the study’s first author, Dr. Gary Small, says, “Exactly how curcumin exerts its effects is not certain, but it may be due to its ability to reduce brain inflammation, which has been linked to both Alzheimer’s disease and major depression…”

Related: Increase your IQ with the Right Foods, Herbs, Vitamins

Why Is Turmeric So Awesome?

Curcumin has a multitude of health benefits. The herb is a powerful anti-inflammatory, but it also detoxes the liver, reduces negative effects of iron overload, increases antioxidant capacity in the body, regenerates brain cells and improves cognitive function, lowers heart disease risk, reduces depression, and combats premature aging. Other studies have also found curcumin to be effective in treating cancer, targeting tumor cells while leaving normal cells alone.

Related: How to Optimize Curcumin Absorption – With Golden Milk Tea Recipe

Bioavailability Matters

Curcumin helps the liver, but that organ also keeps the body from absorbing too much of it. With turmeric, the method of delivery is more important than how much of it you take. Just taking a supplement is not as effective as it could be. Luckily, there are a few ways around that.

The easiest way to absorb more curcumin is to eat it with black pepper. An alkaloid in black pepper, piperine, keeps the body from dumping what it believes to be excess curcumin. A small amount of piperine can increase curcumin absorption by 2,000 percent or more. The combination is also ridiculously easy to find or make, especially in curry spice mixes. Piperine and Bioperine are also good things to look for in a curcumin supplement. Look for a product with them to give your body a better chance of absorbing beneficial nutrients.

Related: Turmeric and Diabetes

Also a smart play? Beneficial fats. Curcumin doesn’t dissolve properly without fat. That makes it less likely to be absorbed into the bloodstream and distributed throughout the body. Popular, healthy options include coconut oil, ghee, avocado, and olive oil (though not for cooking at high temperatures).

Worth It

Recommendations to consume curcumin are firmly rooted in science. New studies like this one are readily available and becoming more frequent. But for practical applications, there is nothing like taking a page from traditions.

Related: How To Use Turmeric To Kill Cancer

Turmeric and curry are staples of cuisine in India. It’s regularly consumed with pepper in spice mixes and ghee, a healthy fat that lowers the risk of heart disease. Perhaps it is no surprise that older people in India have lower levels of Alzheimer’s and cognitive decline.

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Sugar Additive Linked to C. Difficile Superbugs

Scientists from Baylor University in Texas have found compelling evidence linking the recent rise of virulent Clostridium difficile infections to a widely used sugar additive, trehalose. Antibiotic-resistant C. diff infections are one of the biggest challenges facing the healthcare industry, with the Centers for Disease Control reporting that in a year, the bacteria kill 15,000 people within thirty days of infection. Baylor researchers noticed that the C. diff epidemic exploded within two years of trehalose’s FDA approval and determined that two particular bacteria strains, RT027 and RT078, were capable of using trehalose as their sole carbon source.

Recommended: Sugar Leads to Depression – World’s First Trial Proves Gut and Brain are Linked (Protocol Included)

Why Trehalose?

Trehalose is a disaccharide sugar found naturally in mushrooms, shrimp, and many insects. Prior to 2000, trehalose as an alternative food additive was too expensive to be widely used. However, a Japanese company introduced a way to extract the sugar, and it is now added to a wide range of food products, like ice cream, fruit, frozen foods, baked goods, and various beverages.

Researchers were not able to identify trehalose as the reason for the C. diff epidemic. After all, only two strains of C.diff thrived on trehalose. Those strains, RT027 and RT078, didn’t experience an increase in the number of bacteria. However, the RT027’s enhanced ability to metabolize trehalose resulted in more C. diff toxins, making the bacteria more virulent.

Related: Healthy Sugar Alternatives & More

We Know What Doesn’t Work

Not all C. diff develops into a serious or life-threatening infection.  But the link between trehalose and the virulence of C. diff bacteria makes the case that these infections are of our own making. When we eat sugar or processed food (trehalose is almost always both), we feed potentially harmful bacteria and overwhelm beneficial bacteria. Previous research has also linked serious cases of C. diff with antibiotic use, a treatment methodology that wipes out the beneficial bacteria necessary for gut balance.

Related: Sugar Industry Has Had Evidence Linking Sugar to Heart Disease for Nearly Half a Century

This new study appears to confirm the information we already have – the standard Western diet of processed, sugary foods has serious consequences.

https://www.youtube.com/watch?v=wpRUfv-ioNU

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Nuts Can Reduce the Risk of Cardiovascular Disease

Small servings of nuts throughout your week can lower your risk of cardiovascular disease. Marta Guasch, a research fellow at the Harvard Department of Nutrition, reports findings that people who ate a handful of nuts equivalent to 28 grams five or more times a week were 14% percent less likely to develop cardiovascular disease and had a 20% lower risk of coronary disease. Properly sprouted nuts are a fantastic addition to a healthy diet and provide protein, fiber, b vitamins, and micronutrients like calcium, zinc, potassium, and magnesium in addition to their positive effect on the cardiovascular system.

The research from Harvard had three large studies with over 32 years of follow up to examine. The type of nut didn’t really matter, as almost every type examined positively influenced the cardiovascular system with one exemption: peanut butter. As Guasch says,

We have observed benefits for total nuts, peanuts, tree nuts, and walnuts. They were all associated with lower risk of cardiovascular disease and coronary heart disease. And the intake of peanuts and walnuts was additionally associated with lower risk of stroke. However, what we observed was that peanut butter was not significantly associated with cardiovascular disease.”

But There’s a Catch

All of those fantastic nutrients are not readily available in your average store-bought nut. Nuts have enzyme inhibitors, of which phytic acid is the most well-known. Phytic acid binds to essential nutrients. All of the lovely calcium, iron, zinc, and other nutrients in the beans are not available for the body to use. Phytic acid also inhibits enzymes like pepsin, amylase, and trypsin, causing the body to experience difficulties when digesting nuts.

The Steps

This does not mean you can’t eat nuts and experience all that heart-healthy goodness. All you need is a little prep and a 12-24 hour waiting period.

  1. First, purchase raw nuts whenever possible. The high protein content in nuts requires digestive enzymes, and roasted or processed nuts have had their enzymes destroyed by heat.
  2. Take your raw nuts and soak them in warm, filtered water and a pinch of salt. The soaking time depends on the type of nuts, but it’s a good idea to change the water halfway through the soaking process.
  3. If you would like, you can soak the nuts for a longer period, then leave them out to sprout while they’re still damp. Not all nuts sprout, so check to see the best amount of time to watch your particular nut. At this point, you have neutralized as many enzyme inhibitors as you likely will.
  4. You are now free to dehydrate your nuts. The best way is with a dehydrator. Opinion is mixed as to the temperature you should choose for truly raw nuts, and most experts say 118 degrees Fahrenheit is the hottest possible setting.  Wet foods are more susceptible to heat destruction though, so low and slow is your friend here. If you do not have a dehydrator, I suggest sun-drying (not much sun at the moment, but your mileage may vary). You can also use an oven on its lowest setting, though that will likely lead to loss of enzymes.

Check outStop Eating Like That and Start Eating Like This – Your Guide to Homeostasis Through Diet for evereything you need to know about soaking and sprouting.

Embrace the Cliche

Now more than ever is the time to get your nut game tight. New year’s resolutions (and society in general) are attempting to mold you into the kind of person who eats a handful of almonds for a snack. The kind of person who feels vindicated and righteous consuming their tiny, heart-healthy, protein-packed treat. And you can be that person who gets all of those nutrients without the crappy digestive issues. All you need is a little planning and a pitcher of salted water. Enjoy!

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Eliminate Acne For Good (No, It’s Not Another Skin Product)

Acne vulgaris is now the most common skin disease of western civilization. Over 85% of adolescents and around 50% of people who are over the age of 25 struggle with acne — and its prevalence keeps rising. Clearly, the “doctor recommended” antibiotics and skin creams aren’t helping much.

Fortunately, recent research suggests that we can eliminate whiteheads, blackheads, and red bumps with what we eat. But, is this really possible? Can we treat acne from the inside out with diet?

Why yes, yes we can. To understand how this is possible, we need to look beyond the surface of the skin.

The Acne Epidemic — A Side Effect of Western Culture

Genetics strongly influence your risk of developing acne, but acne-causing genes cannot explain the rapid increases in the incidence of acne. Population-based studies, on the other hand, suggest that diet may have the most profound impact on the severity and prevalence of acne — more so than skin hygiene, smoking, and stress (which all have been found to have little to no association with acne).

Related: Candida, Gut Flora, Allergies, and Disease

More specifically, the western diet seems to be the main instigator of the current acne epidemic. Conversely, when we look at the data from other non-westernized cultures — such as the Inuit, Okinawan Islanders, Ache hunter-gatherers, and Kitavan Islanders — acne is a rarity.

But before we jump to any conclusions, we must keep in mind that this is epidemiological data. From this evidence, we cannot assume that the western diet causes acne. This data doesn’t even provide us with strong enough evidence to claim that any diet can increase or decrease the risk of acne (there are too many confounding variables). Only when we look at the physiological mechanisms behind the creation of pimples, blackheads, and red bumps will we be able to figure out if diet can play a role in the development of acne.

The Formation of Acne — An Inside Look at Our Poor Pores

 

Whiteheads, blackheads, and red bumps are formed when there is:

  1. Increased reproduction of skin cells within the ducts that carry oily lubrication to the skin and hair.
  2. Abnormal shedding of the skin cells around the hair follicle.
  3. Increased production of sebum — the oily, waxy substance that waterproofs and lubricates the skin and hair.
  4. Colonization of the uppermost layer of the skin (stratum corneum) by a bacterium called Propionibacterium acnes, resulting in inflammation (red bumps).

As a result of these four factors, dead skin cells will stick together with the help of the excess oily sebum. This will block the pore of the hair follicle, forming a microcomedone (a clogged skin pore).

Related: Holistic Guide to Healing the Endocrine System and Balancing Our Hormones

If the microcomedone is closer to the skin, then the skin pigment called melanin will be oxidized by the air, creating what we know as a “blackhead”. On the other hand, a whitehead is formed when the microcomedone occurs deep within the hair follicle. Both whiteheads and blackheads (in their early and late stages) provide an ideal environment for Propionibacterium acnes to proliferate. As the bacteria continue to colonize the area, they trigger an inflammatory response that leads to redness, tenderness, and swelling.

What creates this chaos in the skin? The current research indicates that the main culprits are insulin and other hormones that are influenced by insulin, such as testosterone, dihydrotestosterone (DHT), and dehydroepiandrosterone (DHEA), growth hormone (GH) and insulin-like growth factor 1 (IGF-1). For example, DHT and DHEA seem to increase oily sebum production, while GH and IGF-1 appear to trigger the overproduction of the specific skin cells. When these hormones are chronically high, they will disrupt the homeostasis of the skin and stimulate acne production.

The Bigger Picture of Hormones, Acne, And Health

A helpful example of how hormones affect skin health can be found when we look at specific medical conditions that result from hormonal imbalances. Polycystic ovary syndrome (PCOS), for example, is typically caused by unhealthy increases in androgens (like DHT) in women. As a result, many women with PCOS also have acne.

Conversely, people who lack androgens or are insensitive to the effects of androgens rarely have acne. This is the main reason why people with androgen insensitivity syndrome never develop acne.

A more prevalent example of how closely linked acne and hormones are can be found in teenagers. When teenagers (and some preteens) hit puberty, they experience rapid increases in many of the hormones we mentioned above. This results in rapid growth and sexual maturation with the unfortunate side effect of acne (for most adolescents).

But don’t mistake genetics and puberty as the only contributing factors to acne formation. If we look back at the data from population-based studies comparing the incidence of acne in westernized and non-westernized societies and combine that with our knowledge of the physiological mechanisms of acne, an interesting pattern emerges.

Related: No Makeup & Blemish Free? Healthy Gut, Healthy Skin – Here’s How 

Since insulin and other hormones that are influenced by insulin instigate the chaos in the skin that leads to acne and high-carb, sugary foods stimulate insulin, doesn’t this mean that people who eat a diet filled with these processed foods will most likely develop acne?

When we look at the population-based studies, this seems to be true — especially since westernized societies eat more processed sugary foods than any other culture. Yet, this is purely a contention held by many researchers. To find out if this is what really occurs in humans, we need some high-quality scientific evidence from clinical trials.

High Glycemic Load Diet vs. Low Glycemic Load Diet — Can Diet Treat Acne?

To our knowledge, there is one study that explored the therapeutic effects of diet on acne. In this study, a total of 43 male patients with acne who were between the ages of 15 and 25 completed either a 12-week high glycemic load diet or a 12-week low glycemic load diet.

At 12 weeks, the average number of lesions in the low glycemic load diet group fell by 51% — nearly twice the reduction that was found in the high glycemic load diet.

Below are some photos of the results from the subjects in the low glycemic load diet group:

These are pretty astounding results, especially when you consider what the researchers define as a low glycemic load diet:

The LGL [low glycemic load] group was instructed to substitute high-GI foods with foods higher in protein (e.g., lean meat, poultry, or fish) or with foods with a lower GI (e.g., whole-grain bread, pasta, and fruit). Some staple foods were supplied, and the participants were urged to consume these or similar foods daily. The recommended LGL diet consisted of 25% of energy from protein, 45% from low-GI carbohydrates, and 30% energy from fats.”

This diet has a lower glycemic load than the standard American diet, but I wouldn’t consider this a “low glycemic load diet”. Some of the foods included in this diet like grains, pasta, and some fruits can provoke an unhealthy glycemic response, especially when they are eaten in high quantities.

Related: Top 10 Blood Sugar Lowering Foods

Just imagine what would’ve happened if they eliminated low fiber, high sugar foods completely. Even better results, perhaps?

Unfortunately, there are no other research studies that can provide us with a conclusive answer.

However, we can make a couple reasonable assumptions from this data:

  • Diet definitely plays a role in the incidence and severity of acne in western populations.
  • If you eat more whole foods and less processed foods, then the severity of acne will most likely be reduced.
  • Insulin levels and acne severity are related.

With that being said, many questions still remain unanswered. Here are some that come to mind for me:

  • Are insulin levels and acne severity so strongly linked that a decrease in insulin levels will improve skin health?
  • Will a low sugar, whole food diet have the same effect on women with acne?

What This Means For You And Your Acne

The researchers of the previous study suggest that losing weight and eating more low-GI foods like meat and low-carb vegetables will create favorable changes in the body that improve skin health. The researchers also explored the implications their findings have for women by relating acne to PCOS.

They went on to explain how both PCOS and acne can be caused by chronically high insulin levels. In fact, women with PCOS typically have acne and some degree of insulin resistance. The research on PCOS suggests that low carb diets (a variation of a low glycemic load diet) are the best diet to help reverse PCOS and its symptoms (like acne), so it is fair to assume that eating in this way will also improve acne in women without PCOS.

What does this mean for you and your loved ones who have acne? That you can all benefit from cutting out processed, sugar-laden foods your diet. However, this way of eating may not eliminate your acne completely. Some studies suggest that dairy can play a role in worsening acne as well.

Related: Healthy Sugar Alternatives & More

Dairy — Just As Bad As Sugar for the Skin?

Insulin and basal IGF-I plasma levels are major players when it comes to acne, and high sugar foods aren’t the only thing that increases IGF-1 and insulin to unreasonable levels. Dairy products can provoke unhealthy insulin and IGF-1 levels as well.

Although there are no clinical trials on the impact of milk consumption on acne, three large population-based studies reported a positive association between milk intake and acne. This association is probably due to the fact that the natural hormones in milk (designed to help the calves grow into massive animals) may survive milk processing and stimulate the many processes that lead to acne production. Furthermore, the whey protein that is found in most dairy products also creates a potent insulin response that may further exacerbate any acne issues.

If you suspect that your dairy consumption could be harming your skin health, then consider replacing it with dairy-alternatives. Here is a list of some suggestions to make it easier for you:

  • Use coconut milk instead of milk. In recipes, you can substitute coconut milk in for regular milk in a 1 to 1 ratio.
  • Replace heavy cream with coconut cream. Make sure the coconut cream doesn’t have any added sugars.
  • Replace dairy-based cheese with vegan cheese. My personal favorite dairy-free cheese-making companies are Treeline and Miyoko’s Kitchen. Their cheeses are some of the best I’ve ever tasted. In fact, many people think that they are better than traditional dairy-based cheese. If Treeline or Miyoko’s Kitchen doesn’t have the cheese you are looking for, then try Follow Your Heart’s vegan cheese. Follow Your Heart makes almost every type of dairy-free cheese you could ever want.
  • Instead of Cream Cheese, have Nut-Based Soft Cheese. Treeline makes a cashew-based soft cheese that is delicious and savory, and it has almost the same texture as cream cheese.
  • Replace Yogurt and Sour Cream with Nut-Based Yogurt. At your local health food market, you will probably be able to find plain almond, cashew, or coconut milk yogurt. Just make sure it has no added sugars or dubious ingredients.
  • Instead of Butter use Coconut Oil or Vegan Butter. Coconut oil has a slightly lower melting point than butter and the same smoke point as butter, which makes it a good butter replacement. If you are not a fan of the flavor of coconut oil, look for dairy-free butter in your local health food store. Make sure the vegan butter doesn’t contain any hydrogenated oils, vegetable oils, or soy oils. You can also make your own vegan butter by following recipes online — Just search for “Vegan Butter”.

Seven More Ways to Improve Skin Health And Reduce Acne

Altogether, limiting your sugar and dairy intake should have a massive impact on your skin health. If this approach isn’t working as well as you’d like after a couple of weeks, then try some of these suggestions:

  • Supplement with Omega 3s. Long-chain omega-3 fatty acids found in fish are anti-inflammatory and may improve skin health. The best sources include wild-caught salmon, mackerel, sardines, herring, and anchovies. Or if you don’t want to eat fish, supplement with some vegan omega 3s that are derived from algal oil.
  • Eat non-starchy vegetables with every meal. Leafy greens and cruciferous vegetables help promote hormonal regulation and improve skin health.
  • Take caffeine-free green tea extract. Green tea is the best source of the antioxidant EGCG (Epigallocatechin gallate). A 2016 study found that green tea extract significantly reduced acne lesions in adult women with moderate to severe acne. We suggest taking the caffeine-free extract to mitigate the adrenal stress that is typically caused by caffeine.
  • Limit dark chocolate consumption. A 2016 study found that 99% dark chocolate might significantly worsen breakouts in acne-prone men. For this reason, you may want to limit dark chocolate intake.
  • Eat only whole foods. Stick to whole foods whenever possible. Avoid anything with added sugars, even if they are natural sweeteners like honey and coconut sugar.
  • Exercise daily. Consider adding a 15-30 min walk to your daily schedule. This will increase your insulin sensitivity, decrease your insulin levels, and reduce the severity of your acne as a result.
  • Experiment with intermittent fasting. By restricting your calorie intake to an 8-hour eating window every day, you can decrease your insulin and IGF-1 levels more than you would by eating normally throughout the day.
Related: Inexpensive, Easy Detox – The One Gallon Challenge

Putting it All Together — The Best Diet For Eliminating Acne

The current evidence suggests that processed foods — specifically foods that are high in sugar and low in fiber — are the likely cause of the current acne epidemic in westernized societies. The reason why I say “likely cause” is because the existing data is scarce.

However, with our current knowledge of the physiology of acne, the prevalence of acne in westernized vs. non-westernized societies, and the results from the clinical trial on how diet affects the severity of acne, we have enough evidence to suggest that cutting out processed foods from the diet and replacing them with whole foods is one of the best (and healthiest) treatments for acne.

To put it more simply, your skin will be much healthier if you use your money to buy more organic vegetables instead of expensive creams and ineffective antibiotics.

Once you’ve adopted a low sugar, whole food diet into your life, you can improve skin health even further by:

  • supplementing with omega 3s
  • eating low-carb vegetables with every meal
  • taking EGCG
  • limiting dark chocolate consumption
  • exercising daily
  • experimenting with intermittent fasting

When you combine these suggestions together with a low sugar, whole food diet, your skin will start clearing up and your health will improve tremendously. Keep in mind, however, that it may take a couple of weeks to months before you see noticeable results — just like it did for the participants in the study we looked at earlier.

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