1 00:00:00,280 --> 00:00:02,680 Speaker 1: We have a very special episode for you today and 2 00:00:02,720 --> 00:00:05,440 Speaker 1: it's a topic that we know you will be very 3 00:00:05,480 --> 00:00:09,680 Speaker 1: interested in your skin and nutrition, or more specifically, what 4 00:00:09,720 --> 00:00:13,160 Speaker 1: you can eat a beautiful glowing skin. There are so 5 00:00:13,280 --> 00:00:16,239 Speaker 1: many areas of nutrition that impact our skin out. So 6 00:00:16,320 --> 00:00:19,239 Speaker 1: on today's episode, you're going to hear everything that you 7 00:00:19,320 --> 00:00:23,280 Speaker 1: need to eat a great glowing skin. Hi, I'm Leanne Wood. 8 00:00:23,160 --> 00:00:24,880 Speaker 2: And I'm Size Burrow, And every week. 9 00:00:24,800 --> 00:00:27,320 Speaker 1: We bring you The Nutrition Couch, the bi weekly podcast 10 00:00:27,320 --> 00:00:29,160 Speaker 1: that keeps you up to date on everything that you 11 00:00:29,200 --> 00:00:31,520 Speaker 1: need to know in the world of nutrition. So we 12 00:00:31,560 --> 00:00:34,599 Speaker 1: thought we would do a special skin focused episode today, Susie, 13 00:00:34,600 --> 00:00:37,040 Speaker 1: because honestly, there's so much we can talk about, and 14 00:00:37,040 --> 00:00:40,040 Speaker 1: there's so many questions that we get, but particularly with 15 00:00:40,080 --> 00:00:42,360 Speaker 1: our own clients, like, yes, they have the goals of 16 00:00:42,400 --> 00:00:44,960 Speaker 1: hormone stabilization, they want to drop some body, fact, they 17 00:00:44,960 --> 00:00:47,320 Speaker 1: want to improve their digestion. But often when I pry 18 00:00:47,320 --> 00:00:49,280 Speaker 1: a little bit deeper, I say, is there anything else? 19 00:00:49,560 --> 00:00:52,000 Speaker 1: Often you and I both have clients that are actually 20 00:00:52,000 --> 00:00:55,080 Speaker 1: interested in skin health. And I myself still get pimples 21 00:00:55,120 --> 00:00:57,440 Speaker 1: yet well into my thirties, and I know a lot 22 00:00:57,440 --> 00:00:59,960 Speaker 1: of clients were still suffering from even adult type act 23 00:01:00,280 --> 00:01:03,000 Speaker 1: well into their thirties and forties as well, so it's 24 00:01:03,040 --> 00:01:05,120 Speaker 1: not something that just goes away after you finish your 25 00:01:05,120 --> 00:01:07,559 Speaker 1: teenage year, as a lot of adults really do still 26 00:01:07,560 --> 00:01:09,720 Speaker 1: struggle with skin. And you and I are having a 27 00:01:09,760 --> 00:01:12,639 Speaker 1: quick discussion off air saying that we have had clients 28 00:01:12,640 --> 00:01:14,440 Speaker 1: in the past. We've seen people in the past that 29 00:01:14,560 --> 00:01:17,640 Speaker 1: are big trinkers, and you can tell from a skin perspective, 30 00:01:17,640 --> 00:01:19,839 Speaker 1: and you can also tell when people are big tanners 31 00:01:20,160 --> 00:01:22,440 Speaker 1: that impact that the sun actually has on their skin 32 00:01:22,480 --> 00:01:25,680 Speaker 1: as well. So there's a lot that goes into improving 33 00:01:25,720 --> 00:01:28,120 Speaker 1: our skin health. But of course we want to predominantly 34 00:01:28,160 --> 00:01:31,479 Speaker 1: focus on nutrition today and it's linked to skin. House 35 00:01:31,520 --> 00:01:33,800 Speaker 1: We've got a great little article to go through in 36 00:01:33,920 --> 00:01:36,240 Speaker 1: terms of some of the key nutrients and vitamins and 37 00:01:36,240 --> 00:01:39,360 Speaker 1: what they actually do from a skin perspective. But skin 38 00:01:39,480 --> 00:01:41,080 Speaker 1: is correct me if I'm wrong. I think it's the 39 00:01:41,160 --> 00:01:42,560 Speaker 1: largest organ in the body, isn't. 40 00:01:42,400 --> 00:01:43,080 Speaker 2: It It is? 41 00:01:43,120 --> 00:01:45,040 Speaker 3: And I think that I was laughing because I am 42 00:01:45,080 --> 00:01:47,880 Speaker 3: a bit given to you a bigger tanner. So I'll 43 00:01:47,920 --> 00:01:49,880 Speaker 3: just put that out there. Less of a drinker, more 44 00:01:49,880 --> 00:01:52,200 Speaker 3: of a tanner. What I wanted to say when you 45 00:01:52,200 --> 00:01:53,960 Speaker 3: were leading in with that, Liane is. First of all, 46 00:01:54,040 --> 00:01:55,800 Speaker 3: I think it's a great topic because I don't think 47 00:01:55,800 --> 00:01:58,480 Speaker 3: we've actually covered it in much detail before. And look 48 00:01:58,480 --> 00:02:03,640 Speaker 3: at how much information there is there on expensive skin creams, treatments, 49 00:02:03,840 --> 00:02:07,120 Speaker 3: beauty podcasts. It's massive. And let's be honest, the way 50 00:02:07,160 --> 00:02:09,320 Speaker 3: your skin looks comes from what you eat. It's your nutrition, 51 00:02:09,400 --> 00:02:12,440 Speaker 3: because that's your internal regulator of cell generation. And what 52 00:02:12,600 --> 00:02:16,440 Speaker 3: I notice with clients so quickly when they eat well, 53 00:02:16,800 --> 00:02:19,640 Speaker 3: within a day or two, they feel better and within 54 00:02:19,680 --> 00:02:22,520 Speaker 3: a week or two their skin is looking much better. 55 00:02:22,600 --> 00:02:26,320 Speaker 3: You really respond very very quickly visually in terms of 56 00:02:26,400 --> 00:02:28,280 Speaker 3: your skin. And that's got to do with elasticity. So 57 00:02:28,320 --> 00:02:30,680 Speaker 3: for example, if you're dehydrated, you're going to look drier, 58 00:02:31,240 --> 00:02:33,840 Speaker 3: more brinkly for one of a better word. Absolutely, people 59 00:02:33,840 --> 00:02:35,560 Speaker 3: who drink a lot of alcohol do tend to have 60 00:02:35,600 --> 00:02:37,960 Speaker 3: a look around them in their skin. It doesn't age well, 61 00:02:38,240 --> 00:02:40,639 Speaker 3: probably a mixture of both the pro inflammatory response of 62 00:02:40,680 --> 00:02:43,840 Speaker 3: alcohol and the hydration. So there are so many intricacies 63 00:02:43,880 --> 00:02:46,480 Speaker 3: with your diet and lifestyle patterns that I think you'll 64 00:02:46,520 --> 00:02:49,360 Speaker 3: really learned today that will go a long way in 65 00:02:49,440 --> 00:02:52,960 Speaker 3: preventing aging, which let's be honesty and we all want 66 00:02:53,000 --> 00:02:54,399 Speaker 3: to do that. No one wants to be old before 67 00:02:54,440 --> 00:02:58,000 Speaker 3: their time and how our faces and comes down to 68 00:02:58,040 --> 00:02:59,960 Speaker 3: that baseline diet, which is what we're really going to 69 00:03:00,080 --> 00:03:00,560 Speaker 3: hone in on. 70 00:03:01,000 --> 00:03:03,760 Speaker 1: Absolutely. So the skin is such a big ortgan that 71 00:03:03,800 --> 00:03:05,720 Speaker 1: it does. It does so many things, so yes, it's 72 00:03:05,760 --> 00:03:08,360 Speaker 1: important from it like a confident perspective, like we all 73 00:03:08,400 --> 00:03:10,920 Speaker 1: want to, you know, look and feel good in our bodies, 74 00:03:10,919 --> 00:03:13,120 Speaker 1: so to how that nice glowing skin makes us feel 75 00:03:13,120 --> 00:03:16,360 Speaker 1: better overall. But it's also really important as a barrier function. 76 00:03:16,639 --> 00:03:19,680 Speaker 1: There's you know, some immune functions, there's some endocrine functions. 77 00:03:19,840 --> 00:03:22,760 Speaker 1: Skin helps with thermoregulation and it also helps the vitamin 78 00:03:22,800 --> 00:03:25,440 Speaker 1: D synthesis as well. We know that darker skin people 79 00:03:25,480 --> 00:03:28,080 Speaker 1: don't tend to absorb as much vitamin D is what 80 00:03:28,200 --> 00:03:30,720 Speaker 1: fair or lighter skin people do. So there's a lot 81 00:03:30,720 --> 00:03:33,440 Speaker 1: of functions I guess that our skin has as well. 82 00:03:33,760 --> 00:03:36,120 Speaker 1: But really today what we're going to be focusing on 83 00:03:36,240 --> 00:03:39,320 Speaker 1: is a link between our food and our environments. So 84 00:03:39,680 --> 00:03:41,920 Speaker 1: it's probably not really our place as much to say 85 00:03:42,040 --> 00:03:45,080 Speaker 1: things like you know, pollution has an impact, smoking has 86 00:03:45,080 --> 00:03:48,520 Speaker 1: an impact, Even low level stress consistently has an impact 87 00:03:48,600 --> 00:03:50,680 Speaker 1: on the quality of your skin as well, So just 88 00:03:50,760 --> 00:03:52,880 Speaker 1: keep those things in mind. If you're spending thousands of 89 00:03:52,880 --> 00:03:55,920 Speaker 1: dollars on skincare, you're trying to eat well, but you're smoking, 90 00:03:56,000 --> 00:03:58,360 Speaker 1: you're drinking, and you're super stressed. Well, you're living in 91 00:03:58,400 --> 00:04:01,960 Speaker 1: a place that's quite highly louted. There's not too much 92 00:04:02,440 --> 00:04:04,640 Speaker 1: real improvement you're going to get from a skin perspective, 93 00:04:04,720 --> 00:04:06,040 Speaker 1: so you have to kind of think about it in 94 00:04:06,040 --> 00:04:08,360 Speaker 1: a holistic way where you have to think about our 95 00:04:08,400 --> 00:04:10,720 Speaker 1: colon caffeine, you have to think about nutrition, you have 96 00:04:10,760 --> 00:04:12,920 Speaker 1: to think about stress, you have to think about sleep, 97 00:04:12,960 --> 00:04:16,000 Speaker 1: you have to think about pollution and smoking as well. 98 00:04:16,000 --> 00:04:18,400 Speaker 1: So you're going to spend thousands on skincare, get your 99 00:04:18,440 --> 00:04:20,880 Speaker 1: diet right, but you're still smoking and love your love, 100 00:04:20,920 --> 00:04:23,039 Speaker 1: you couple of drinks every Friday and Saturday night. There's 101 00:04:23,040 --> 00:04:24,800 Speaker 1: not too much improvements you're going to see, so you 102 00:04:24,839 --> 00:04:28,039 Speaker 1: have to look at it holistically, but from a nutrition perspective. 103 00:04:28,320 --> 00:04:30,919 Speaker 1: We've got a great little article to share today which 104 00:04:31,080 --> 00:04:34,320 Speaker 1: is called Diet and Skin Aging from the Perspective of 105 00:04:34,400 --> 00:04:38,159 Speaker 1: Food and Nutrition. So it was published in the Journal 106 00:04:38,160 --> 00:04:41,240 Speaker 1: of Nutrients in twenty twenties, so it's quite a recent article. 107 00:04:41,279 --> 00:04:44,400 Speaker 1: When you think about, you know, researcher overall, it takes many, 108 00:04:44,440 --> 00:04:47,000 Speaker 1: many years for research to actually come to the forefront, 109 00:04:47,040 --> 00:04:49,680 Speaker 1: so twenty twenty is quite recent. And there's a great 110 00:04:49,720 --> 00:04:52,840 Speaker 1: little table in here, Susie that really talks about a 111 00:04:52,960 --> 00:04:55,719 Speaker 1: summary of the key effects of nutrients and our diet 112 00:04:55,760 --> 00:04:58,800 Speaker 1: on aging. So it goes through particular types of nutrients 113 00:04:58,880 --> 00:05:01,719 Speaker 1: or diet indicat it is, and what their relationship is 114 00:05:01,760 --> 00:05:03,960 Speaker 1: with the skin. So the first one is water, and 115 00:05:04,000 --> 00:05:06,440 Speaker 1: as you mentioned, if you're dehydrated, the first sort of 116 00:05:06,720 --> 00:05:08,880 Speaker 1: way you're going to see that is due to you know, 117 00:05:08,920 --> 00:05:10,560 Speaker 1: like the turgo of the skin, and that's a lot 118 00:05:10,560 --> 00:05:12,840 Speaker 1: of times doctors and nurses, if you're in hospital, they 119 00:05:12,839 --> 00:05:15,120 Speaker 1: can tell if you're dehydrated without even have to run 120 00:05:15,240 --> 00:05:17,560 Speaker 1: blood tests because when you pinch the skin, it just 121 00:05:17,600 --> 00:05:20,120 Speaker 1: doesn't have that same sort of like turgo or elasticity. 122 00:05:20,480 --> 00:05:22,719 Speaker 1: So the relationship with your skin in terms of water 123 00:05:23,200 --> 00:05:26,760 Speaker 1: is maintaining that internal balance and that tissue function. So 124 00:05:26,880 --> 00:05:29,480 Speaker 1: hydration and water actually has an effect from an aging 125 00:05:29,520 --> 00:05:32,560 Speaker 1: and an inflammation perspective as well. So if you're overdoing 126 00:05:32,560 --> 00:05:34,720 Speaker 1: the caffeine and you're overdoing the alcohol and you're not 127 00:05:34,839 --> 00:05:38,040 Speaker 1: having enough water, you're not getting enough pure hydration in 128 00:05:38,320 --> 00:05:40,159 Speaker 1: it's going to have an impact on your skin. The 129 00:05:40,200 --> 00:05:42,240 Speaker 1: next one is protein. Now we know we get a 130 00:05:42,240 --> 00:05:45,279 Speaker 1: lot of questions around collagen, and collagen has been shown 131 00:05:45,320 --> 00:05:48,360 Speaker 1: to be helpful in the research from a skin elasticity 132 00:05:48,400 --> 00:05:52,120 Speaker 1: perspective and a hydration perspective, not so much from like 133 00:05:52,160 --> 00:05:55,960 Speaker 1: a wrinkle based perspective. So collagen is important, but all 134 00:05:56,080 --> 00:05:58,240 Speaker 1: proteins are important as well. So if you're not eating 135 00:05:58,320 --> 00:06:00,839 Speaker 1: enough protein overall, you're going to get a new essential 136 00:06:00,839 --> 00:06:02,919 Speaker 1: amino acid. You're not going to get in enough collagen, 137 00:06:02,960 --> 00:06:05,080 Speaker 1: which is going to make a negative impact on your 138 00:06:05,160 --> 00:06:08,919 Speaker 1: relationship with your skin. So protein overall really helps to 139 00:06:09,000 --> 00:06:12,039 Speaker 1: repair skin in terms off it's involved in protein synthesis, 140 00:06:12,120 --> 00:06:14,800 Speaker 1: is involved in metabolism, and it helps to regulate some 141 00:06:14,839 --> 00:06:16,960 Speaker 1: of the supply of energy as well, and it sort 142 00:06:16,960 --> 00:06:19,359 Speaker 1: of mediates some of those skin functions as well. So 143 00:06:19,480 --> 00:06:22,600 Speaker 1: protein noble all is incredibly important for skin, just as 144 00:06:22,640 --> 00:06:25,080 Speaker 1: important as water is. Now when we look at some 145 00:06:25,120 --> 00:06:27,880 Speaker 1: of our trace elements, we've got four big ones. Susi 146 00:06:28,120 --> 00:06:31,880 Speaker 1: copper is really important. It's involved in extra salar matrices, 147 00:06:32,279 --> 00:06:36,600 Speaker 1: synthesis and stabilization of skin proteins. Zinc is really important 148 00:06:36,640 --> 00:06:39,359 Speaker 1: from like a healing perspective, and it also participates in 149 00:06:39,400 --> 00:06:45,880 Speaker 1: the proliferation and differientation of epidermal correct no sites hard 150 00:06:46,800 --> 00:06:49,560 Speaker 1: you should definitely be doing intersection, So copper and zinc 151 00:06:49,560 --> 00:06:51,920 Speaker 1: are very important. We know zinc is important from a 152 00:06:51,960 --> 00:06:54,640 Speaker 1: wound healing perspective as well, but zinc overall can be 153 00:06:54,640 --> 00:06:57,200 Speaker 1: important from a skin perspective. But I will say that 154 00:06:57,240 --> 00:07:00,359 Speaker 1: it is very easy to overdo zinc, so don't supplement 155 00:07:00,440 --> 00:07:03,400 Speaker 1: with high strength zinc without actually talking to a health 156 00:07:03,440 --> 00:07:06,640 Speaker 1: practitioner first because it could actually be more harmful to 157 00:07:06,680 --> 00:07:09,360 Speaker 1: some people if you're taking really high amounts of that. Now, 158 00:07:09,440 --> 00:07:11,560 Speaker 1: iron is important and a lot of females that we 159 00:07:11,600 --> 00:07:14,200 Speaker 1: work as SUSI have low iron or a borderline low. 160 00:07:14,440 --> 00:07:16,920 Speaker 1: So just getting that in true diet or supplements if 161 00:07:16,960 --> 00:07:19,480 Speaker 1: you need to, is really important because it's closely linked 162 00:07:19,480 --> 00:07:22,880 Speaker 1: to the activity of the antioxidant enzymes in your skin cells. 163 00:07:23,120 --> 00:07:25,480 Speaker 1: And the last one is selenium, which hands down to 164 00:07:25,600 --> 00:07:27,600 Speaker 1: brazil not's a day will give you basically most of 165 00:07:27,600 --> 00:07:30,440 Speaker 1: your selenium requirements with a good quality diet, and that's 166 00:07:30,480 --> 00:07:34,200 Speaker 1: really related to the skin, antioxidan and enzyme activity. So 167 00:07:34,240 --> 00:07:36,320 Speaker 1: our four big trace elements we want to focus on 168 00:07:36,360 --> 00:07:40,200 Speaker 1: for skin health a copper, zinc, iron, and selenium. Now 169 00:07:40,240 --> 00:07:43,440 Speaker 1: the big vitamins. Vitamin A is commonly used as an 170 00:07:43,480 --> 00:07:48,080 Speaker 1: anti aging ingredient and provides antiasing effects by regulating the 171 00:07:48,160 --> 00:07:51,520 Speaker 1: expression of our genes. Vitamin B. We know a lot 172 00:07:51,600 --> 00:07:54,440 Speaker 1: of sort of clients will take vitamin B supplements due 173 00:07:54,480 --> 00:07:57,840 Speaker 1: to you know, actian skin conditions. It has been associated 174 00:07:57,840 --> 00:08:02,040 Speaker 1: with skin inflammation and pigmentation as well. Vitamin C is 175 00:08:02,080 --> 00:08:06,960 Speaker 1: involved in skin collagen synthesis and reactive oxygen profiles as well. 176 00:08:07,240 --> 00:08:11,320 Speaker 1: Vitamin D helps to reduce skin DNA damage, reduces inflammation, 177 00:08:11,760 --> 00:08:16,760 Speaker 1: and vitamin E prevents skin aging by inhibiting lipid peroxidization. 178 00:08:17,360 --> 00:08:21,400 Speaker 1: So important vitamins as well. And then from a diet perspective, 179 00:08:21,920 --> 00:08:24,960 Speaker 1: fats have been shown to be negative or positive. So 180 00:08:25,320 --> 00:08:28,960 Speaker 1: a high fat dietine saturated and trans fats is associated 181 00:08:29,000 --> 00:08:32,560 Speaker 1: with skin inflammation, whereas a lower, lower fat diet or 182 00:08:32,559 --> 00:08:34,520 Speaker 1: the right types of fat can actually help. From an 183 00:08:34,559 --> 00:08:39,559 Speaker 1: anti inflammatory perspective, Tobacco smoking we know accelerate skin pigmentation 184 00:08:39,760 --> 00:08:44,400 Speaker 1: and skin necrosis. Alcohol promotes the proliferation of is this 185 00:08:44,440 --> 00:08:48,560 Speaker 1: word against uzz cretnocytes, changes in the skin permeability, and 186 00:08:48,600 --> 00:08:51,800 Speaker 1: it destroys the barrier function of this skin. So alcohol 187 00:08:51,960 --> 00:08:54,840 Speaker 1: is not great. And also the finer ones zuzi, which 188 00:08:54,880 --> 00:08:57,160 Speaker 1: we do know as well, is sugar and baked goods, 189 00:08:57,280 --> 00:08:59,319 Speaker 1: or specifically in the research, it's been shown that a 190 00:08:59,440 --> 00:09:02,240 Speaker 1: high GI diet, which a lot of sugar and baked 191 00:09:02,240 --> 00:09:07,400 Speaker 1: goods are, is associated with increasing skin thickness, decreasing autophagi, 192 00:09:07,480 --> 00:09:10,480 Speaker 1: and inflammation as well. So they're probably the big things 193 00:09:10,520 --> 00:09:12,520 Speaker 1: we want to think about from a nutrition and a 194 00:09:12,600 --> 00:09:15,800 Speaker 1: diet perspective, but really what it comes down to is 195 00:09:15,840 --> 00:09:18,400 Speaker 1: a good quality diet overall, doesn't it, Susan we talked 196 00:09:18,440 --> 00:09:20,360 Speaker 1: about in the last episode. A lot of us are 197 00:09:20,400 --> 00:09:23,319 Speaker 1: now focusing on eating more vegetables, getting more healthy vats in, 198 00:09:23,640 --> 00:09:26,520 Speaker 1: but there's still too much, for lack of a better word, 199 00:09:26,679 --> 00:09:29,760 Speaker 1: crap going into our diets overall. Yes, we're focusing on 200 00:09:30,040 --> 00:09:32,320 Speaker 1: eating a little bit better, but there's too much ultra 201 00:09:32,400 --> 00:09:35,040 Speaker 1: processed foods. There's too much snacking, there's too much you know, 202 00:09:35,240 --> 00:09:37,480 Speaker 1: chocolate going in every night. There's too much our coal 203 00:09:37,480 --> 00:09:40,199 Speaker 1: creeping and on the weekend. There's too many meals eaten 204 00:09:40,240 --> 00:09:42,320 Speaker 1: outside of the home that do have some of these 205 00:09:42,320 --> 00:09:46,480 Speaker 1: more andient inflammatory type ingredients into them. So I think 206 00:09:46,520 --> 00:09:49,320 Speaker 1: we need to focus on adding more good stuff in 207 00:09:49,520 --> 00:09:51,960 Speaker 1: but reducing a lot of the other things we know 208 00:09:52,040 --> 00:09:53,280 Speaker 1: aren't going to be too helpful. 209 00:09:53,440 --> 00:09:54,800 Speaker 3: Well, I think it goes back to what you were 210 00:09:54,800 --> 00:09:56,559 Speaker 3: saying in the beginning. You know, so much of our 211 00:09:56,640 --> 00:09:58,680 Speaker 3: overall health and well being, how we turn up and 212 00:09:58,679 --> 00:10:01,280 Speaker 3: how our skin looks to do with factors like our 213 00:10:01,320 --> 00:10:04,800 Speaker 3: overall stress and our over our lifestyle balance. And the issue, 214 00:10:04,840 --> 00:10:06,800 Speaker 3: of course is that when we are busy and stressed, 215 00:10:07,240 --> 00:10:09,880 Speaker 3: diet nutrition is one of the first things that goes 216 00:10:09,880 --> 00:10:11,880 Speaker 3: out the window because all of a sudden, we don't 217 00:10:11,880 --> 00:10:13,800 Speaker 3: have time to get to the supermarket, so we pick 218 00:10:13,880 --> 00:10:16,320 Speaker 3: up an uber eats or we're grabbing lunch on the 219 00:10:16,360 --> 00:10:19,640 Speaker 3: goal and it is, you know, fried food or heavily 220 00:10:19,720 --> 00:10:21,480 Speaker 3: sourced products, and all of a sudden you're getting all 221 00:10:21,520 --> 00:10:24,240 Speaker 3: of those bad fats and not the key nutrients. So 222 00:10:24,280 --> 00:10:27,880 Speaker 3: I think a really nice shift for people is to 223 00:10:28,040 --> 00:10:31,480 Speaker 3: remind ourselves that when life is really tough, one of 224 00:10:31,520 --> 00:10:33,080 Speaker 3: the best ways you can get through it is to 225 00:10:33,080 --> 00:10:35,120 Speaker 3: make sure you nutrition is on track and make a 226 00:10:35,120 --> 00:10:38,360 Speaker 3: concerted effort to focus on that. So keep healthy frozen 227 00:10:38,400 --> 00:10:41,280 Speaker 3: foods in the freezer when you have got some time 228 00:10:41,440 --> 00:10:44,520 Speaker 3: prep in advance, so you can actually take some homemade 229 00:10:44,559 --> 00:10:46,880 Speaker 3: soup or a veggie rich meal out and have it. 230 00:10:46,920 --> 00:10:50,000 Speaker 3: So even when things are really challenging, you know what 231 00:10:50,000 --> 00:10:52,320 Speaker 3: your quick and easy grab nutrient rich foods are, so 232 00:10:52,400 --> 00:10:56,760 Speaker 3: you don't go to those options that are heavily processed, 233 00:10:56,840 --> 00:11:00,640 Speaker 3: refined oils, pro inflammatory foods. And the other thing is 234 00:11:00,679 --> 00:11:02,920 Speaker 3: that a lot and we work with women, so this 235 00:11:02,960 --> 00:11:06,040 Speaker 3: will resonate because life for so many women is hard. 236 00:11:06,120 --> 00:11:08,920 Speaker 3: And I was actually a personal insight. I had a 237 00:11:08,960 --> 00:11:12,440 Speaker 3: psychologist session with a very experienced psychologist I see every 238 00:11:12,440 --> 00:11:15,720 Speaker 3: so often, and she was, you know, sharing her life 239 00:11:15,720 --> 00:11:18,679 Speaker 3: experience with me to say, you know, women have always 240 00:11:18,800 --> 00:11:20,560 Speaker 3: in life carried a big glad. 241 00:11:20,880 --> 00:11:21,960 Speaker 2: You know, this isn't a new thing. 242 00:11:22,160 --> 00:11:24,080 Speaker 3: You know, you're running the house, you're running the career, 243 00:11:24,080 --> 00:11:27,920 Speaker 3: you're running the children. Biologically we are designed to do 244 00:11:28,000 --> 00:11:30,600 Speaker 3: that and so this isn't new or normal. We do 245 00:11:30,640 --> 00:11:33,640 Speaker 3: have to reach level of acceptance with it. But part 246 00:11:33,640 --> 00:11:35,320 Speaker 3: of that is that we also tend to want to 247 00:11:35,320 --> 00:11:37,680 Speaker 3: reward ourselves all the time. And I know lean my 248 00:11:37,800 --> 00:11:41,160 Speaker 3: busy stress women, they get home after a terrible day 249 00:11:41,280 --> 00:11:43,000 Speaker 3: and all they're thinking about is when they can get 250 00:11:43,040 --> 00:11:45,120 Speaker 3: the kids to bed and they can have the glass 251 00:11:45,120 --> 00:11:48,120 Speaker 3: of wine and have the chocolate. Now, there's nothing wrong 252 00:11:48,200 --> 00:11:50,360 Speaker 3: with self suiting to a certain amount, but if you 253 00:11:50,400 --> 00:11:51,319 Speaker 3: think about it, we have. 254 00:11:51,360 --> 00:11:53,720 Speaker 2: These goals of feeling better, looking better, eating. 255 00:11:53,520 --> 00:11:55,920 Speaker 3: Well, and then just to get through we do the 256 00:11:55,960 --> 00:11:58,080 Speaker 3: exact opposite of what we need to get through. So 257 00:11:58,160 --> 00:12:01,600 Speaker 3: I think if you can also learn and practice rewarding 258 00:12:01,600 --> 00:12:04,720 Speaker 3: yourself with nutritious options at that end of the day 259 00:12:05,040 --> 00:12:07,600 Speaker 3: which aren't actually going to undo the larger goals you 260 00:12:07,640 --> 00:12:10,600 Speaker 3: have for yourself. So, for example, rather than sitting down 261 00:12:10,640 --> 00:12:12,920 Speaker 3: with a cup of tea and chocolate, maybe you sit 262 00:12:13,000 --> 00:12:16,040 Speaker 3: down with a cup of tea and you have some 263 00:12:16,720 --> 00:12:19,800 Speaker 3: whole grain granola with some good quality yogurt and some berries. 264 00:12:19,840 --> 00:12:23,520 Speaker 3: So it's not the pure chocolate. You're still having a treat, 265 00:12:23,520 --> 00:12:26,280 Speaker 3: but you're not compromising your nutrition because you see what's 266 00:12:26,320 --> 00:12:28,720 Speaker 3: going on there. We've got all these goals of eating well, 267 00:12:28,960 --> 00:12:31,760 Speaker 3: being o ourself, looking great, working out, and we get 268 00:12:31,760 --> 00:12:33,240 Speaker 3: to the end of the day and we undo all 269 00:12:33,280 --> 00:12:35,840 Speaker 3: our hard work by sabotaging with processed food because we 270 00:12:35,880 --> 00:12:37,960 Speaker 3: see that as a reward. So there's a little bit 271 00:12:38,000 --> 00:12:41,200 Speaker 3: of a mindset shift around how can we have something 272 00:12:41,280 --> 00:12:43,880 Speaker 3: yummy and delicious but not undo those dietary goals. So 273 00:12:43,920 --> 00:12:45,880 Speaker 3: I think it's looking at what are some more natural 274 00:12:46,520 --> 00:12:49,520 Speaker 3: treats that we can add in or soul foods that 275 00:12:49,600 --> 00:12:52,160 Speaker 3: are not going to be adding to the inflammation in 276 00:12:52,200 --> 00:12:55,480 Speaker 3: our body, and key things like alcohol, lollies, chocolate snacks 277 00:12:56,000 --> 00:12:58,679 Speaker 3: are not really helping us when it comes to our skin. 278 00:12:58,559 --> 00:13:01,559 Speaker 1: Hell absolutely, And I think it's really about that balance. 279 00:13:01,559 --> 00:13:03,079 Speaker 1: Like I have so many people that say I want 280 00:13:03,080 --> 00:13:04,839 Speaker 1: to have chocolate every day, and I don't have a 281 00:13:04,840 --> 00:13:07,520 Speaker 1: problem with that as a dietician. But where it becomes 282 00:13:07,520 --> 00:13:09,920 Speaker 1: a problem is if you're having sugar in your coffee 283 00:13:09,920 --> 00:13:12,000 Speaker 1: every day, then you're having a croissant in the morning tea, 284 00:13:12,080 --> 00:13:14,160 Speaker 1: or you're enjoying the work morning teas a couple of 285 00:13:14,200 --> 00:13:16,240 Speaker 1: times a week where you're buying your lump out, or 286 00:13:16,280 --> 00:13:17,800 Speaker 1: you're having a glass of wine a couple of times 287 00:13:17,800 --> 00:13:20,080 Speaker 1: a week with your dinner. Then if you're doing chocolate 288 00:13:20,160 --> 00:13:22,439 Speaker 1: on top of that every day, you're doing too much. 289 00:13:22,520 --> 00:13:24,600 Speaker 1: But if the bulk of your dant is like ninety 290 00:13:24,640 --> 00:13:26,719 Speaker 1: percent quality whole foods, and you want to have some 291 00:13:26,840 --> 00:13:29,440 Speaker 1: chocolate every night, and that's really the only sort of 292 00:13:29,480 --> 00:13:31,600 Speaker 1: treat that you're having day in and day out week 293 00:13:31,640 --> 00:13:33,960 Speaker 1: to wig. There's absolutely not a problem with that. But 294 00:13:34,000 --> 00:13:35,559 Speaker 1: I think for a lot of us, we're just we're 295 00:13:35,600 --> 00:13:37,640 Speaker 1: kidding ourselves and we're treating ourselves out a little bit 296 00:13:37,679 --> 00:13:38,320 Speaker 1: too much, right. 297 00:13:38,800 --> 00:13:40,120 Speaker 3: I think we have to get ones, you know, and 298 00:13:40,160 --> 00:13:42,800 Speaker 3: they do slip in. You know, A nice often am 299 00:13:42,840 --> 00:13:45,040 Speaker 3: giving that feedback to clients that there's a lot of 300 00:13:45,240 --> 00:13:47,360 Speaker 3: extra slipping in and if we can clean it up, 301 00:13:47,440 --> 00:13:49,880 Speaker 3: that one keeps our nutrition and ultimately our skin health 302 00:13:49,920 --> 00:13:52,160 Speaker 3: on trap. But also yeah, keeps a eye on some 303 00:13:52,200 --> 00:13:54,800 Speaker 3: of those extra fats and sugars slipping in one hundred percent. 304 00:13:55,280 --> 00:13:57,920 Speaker 3: So I think that lends itself really nicely leanne to 305 00:13:58,080 --> 00:14:00,560 Speaker 3: a discussion about what are the keys to of foods 306 00:14:00,559 --> 00:14:03,160 Speaker 3: that we need and most importantly, what has an evidence base, 307 00:14:03,280 --> 00:14:07,360 Speaker 3: because you know, we see the headline all the time superfoods, 308 00:14:07,400 --> 00:14:09,960 Speaker 3: but really there's actually only a handful of nutrients and 309 00:14:10,000 --> 00:14:13,520 Speaker 3: foods that do have that evidence space behind them to say, yes, 310 00:14:13,559 --> 00:14:15,280 Speaker 3: these are other foods you should be adding in to 311 00:14:15,520 --> 00:14:16,760 Speaker 3: really support skin health. 312 00:14:16,840 --> 00:14:20,120 Speaker 2: So the first group is it is vitamins. 313 00:14:20,120 --> 00:14:22,520 Speaker 3: You know, we hear a lot about vitamin C and antioxidants, 314 00:14:22,560 --> 00:14:24,480 Speaker 3: and you're not going to get the same from a 315 00:14:24,520 --> 00:14:26,520 Speaker 3: green powder. You've really got to get that load of 316 00:14:26,560 --> 00:14:28,800 Speaker 3: fresh food where you've got the phyto nutrients and the 317 00:14:28,840 --> 00:14:32,080 Speaker 3: antioxidants in the fresh food working together. So the key 318 00:14:32,160 --> 00:14:34,320 Speaker 3: nutrients we're talking about are the vitamin C and D 319 00:14:34,520 --> 00:14:37,560 Speaker 3: in particular, if we're talking about nutrients, they're coming from 320 00:14:37,560 --> 00:14:41,160 Speaker 3: the leafy greens. So my take home message for anyone 321 00:14:41,200 --> 00:14:44,720 Speaker 3: interested in optimizing health in general and inflammation but skin health, 322 00:14:45,000 --> 00:14:46,560 Speaker 3: you've got to have at least a couple of serves 323 00:14:46,560 --> 00:14:49,560 Speaker 3: of leafy greens per daily. And so I'm talking spinach, 324 00:14:49,560 --> 00:14:53,040 Speaker 3: I'm talking kale, I'm talking broccoli, I'm talking rocket. You know, 325 00:14:53,160 --> 00:14:54,920 Speaker 3: I would be wanting to see my clients have that 326 00:14:54,960 --> 00:14:57,280 Speaker 3: at least twice a day. Now, if you're one of 327 00:14:57,320 --> 00:15:00,360 Speaker 3: the many clients who struggle with cooked veg I have 328 00:15:00,360 --> 00:15:02,640 Speaker 3: a lot of clients you only prefer salad. I would 329 00:15:02,640 --> 00:15:04,800 Speaker 3: strongly encourage you to add some veggie juice into your 330 00:15:04,880 --> 00:15:07,920 Speaker 3: day because what happens is when you eat salad the 331 00:15:08,000 --> 00:15:09,960 Speaker 3: nutrients sound as well absorbed because a lot of it 332 00:15:10,000 --> 00:15:13,080 Speaker 3: remains undigested, Whereas when you cook a vegetable, it makes 333 00:15:13,120 --> 00:15:17,280 Speaker 3: the cell wall more malleable and your nutrient absorption is improved. 334 00:15:17,800 --> 00:15:20,320 Speaker 3: So if you're someone who doesn't really love cooked veggies, 335 00:15:20,320 --> 00:15:22,360 Speaker 3: I'd be juicing them because at least the juicing process 336 00:15:22,400 --> 00:15:23,119 Speaker 3: will release. 337 00:15:22,880 --> 00:15:23,960 Speaker 2: Some more of those nutrients. 338 00:15:24,320 --> 00:15:26,160 Speaker 3: The other key things to remember is a lot of 339 00:15:26,160 --> 00:15:28,880 Speaker 3: those key nutrients will be absorbed with the presence of fat, 340 00:15:29,240 --> 00:15:31,440 Speaker 3: So the other issue with salad is that often there's 341 00:15:31,480 --> 00:15:32,920 Speaker 3: not a lot of fat. So you do want to 342 00:15:33,080 --> 00:15:35,440 Speaker 3: enjoy either your cooke veggies or salad with some extra 343 00:15:35,520 --> 00:15:38,880 Speaker 3: version olive oil. You will absorb the antioxidants and a 344 00:15:38,960 --> 00:15:41,600 Speaker 3: number of those vitins and minerals crucieve for skin health 345 00:15:41,880 --> 00:15:43,840 Speaker 3: a lot better if you're consuming them with a serve 346 00:15:43,880 --> 00:15:46,320 Speaker 3: of extra version olive oil. So you know, enjoy that 347 00:15:46,320 --> 00:15:47,920 Speaker 3: with little bit of salt on any kind of leafy 348 00:15:47,920 --> 00:15:50,920 Speaker 3: green salad, and absolutely twice a day leafy greens. One 349 00:15:51,000 --> 00:15:53,600 Speaker 3: serve will just not be enough. The other brightly colored 350 00:15:53,640 --> 00:15:57,720 Speaker 3: superfoods in that space are your beetroot. I love that, tomatoes, 351 00:15:57,800 --> 00:16:01,240 Speaker 3: very very rich envitamin C keyw fruit berries. These are 352 00:16:01,280 --> 00:16:04,080 Speaker 3: foods you'd literally be wanting to consume on a daily basis. 353 00:16:04,480 --> 00:16:07,880 Speaker 3: The next is beta carotene. Now, beta carotene is found 354 00:16:07,880 --> 00:16:10,800 Speaker 3: in any of our orange, yellowy veggies. So our carrots 355 00:16:10,960 --> 00:16:15,080 Speaker 3: are sweet potato, red capsicum. Now, there's actually evidence lean 356 00:16:15,400 --> 00:16:18,960 Speaker 3: to show that significantly increasing your intake of beta carotene 357 00:16:19,040 --> 00:16:21,760 Speaker 3: gives you a healthy glow within days. Now for anyone 358 00:16:21,800 --> 00:16:24,480 Speaker 3: who's overdone the carrots, you'll know that your skin can 359 00:16:24,520 --> 00:16:26,720 Speaker 3: turn a light shade of orange. Now, we're certainly not 360 00:16:26,840 --> 00:16:29,480 Speaker 3: encouraging that. We don't want all nutrition couch listeners to 361 00:16:29,520 --> 00:16:31,960 Speaker 3: be walking around with yellow palms. That's not our intention. 362 00:16:32,240 --> 00:16:33,920 Speaker 3: But what I am saying is at least a server 363 00:16:34,040 --> 00:16:37,160 Speaker 3: or to a day of those rich foods in beta 364 00:16:37,200 --> 00:16:39,720 Speaker 3: carotene is a great way to give your skin a natural, 365 00:16:39,760 --> 00:16:42,480 Speaker 3: healthy glow. I am a fan of a red capsicum 366 00:16:42,480 --> 00:16:44,800 Speaker 3: a day now. That was always much better when food 367 00:16:44,840 --> 00:16:47,480 Speaker 3: wasn't so expensive, when the red capsicum's clocking in at 368 00:16:47,480 --> 00:16:50,360 Speaker 3: three plus bucks per one. But a carrot a day 369 00:16:50,440 --> 00:16:52,960 Speaker 3: is a really good starting point. Much on it added too, 370 00:16:53,000 --> 00:16:56,200 Speaker 3: snacks in the afternoon. Again, common feedback I'm giving to 371 00:16:56,240 --> 00:16:58,000 Speaker 3: my clients on a daily basis is where are your 372 00:16:58,040 --> 00:17:00,280 Speaker 3: veggies in the afternoon, So that's a perfect time. Add 373 00:17:00,280 --> 00:17:02,840 Speaker 3: a carrot, Add a red capsicum, a yellow capsicum if 374 00:17:02,880 --> 00:17:05,680 Speaker 3: it's in the budget, given they're so expensive. Tomato is 375 00:17:05,720 --> 00:17:08,760 Speaker 3: another good sauce. What am I missingly and sweet potato? 376 00:17:09,000 --> 00:17:10,359 Speaker 3: What are some other beta carotens? 377 00:17:10,520 --> 00:17:14,800 Speaker 1: Is it just ones as well? Lemons, limes, oranges, mandarins, tomatoes. 378 00:17:14,960 --> 00:17:16,720 Speaker 3: Yeah, so you want at least one, if not two, 379 00:17:16,720 --> 00:17:18,919 Speaker 3: serves a day. Now that's not easy to get lead. 380 00:17:19,000 --> 00:17:20,680 Speaker 3: You know, you've got to really be focused to get 381 00:17:20,680 --> 00:17:23,120 Speaker 3: that each day, and that's where that planning really comes 382 00:17:23,160 --> 00:17:26,359 Speaker 3: into it. Or using smart foods like juices and soups 383 00:17:26,400 --> 00:17:28,280 Speaker 3: to get more of those nutrients in a quick hit. 384 00:17:28,880 --> 00:17:33,200 Speaker 3: Amiga threes. Now amiga threes in our oily fish, our sadines, 385 00:17:33,240 --> 00:17:36,520 Speaker 3: our salmon, a little bit in tuna, in our plant sauces. 386 00:17:36,560 --> 00:17:38,720 Speaker 3: You get it in your walnuts. Now, if there's one 387 00:17:38,800 --> 00:17:41,479 Speaker 3: food above fruit and vegetables that's going to make your 388 00:17:41,480 --> 00:17:44,400 Speaker 3: skin look feel better and reduce inflammation, it's a Mega 389 00:17:44,400 --> 00:17:47,800 Speaker 3: three fat. Very few Australians get anywhere near the recommended 390 00:17:47,840 --> 00:17:50,080 Speaker 3: and take a fish twice a week if you're serious 391 00:17:50,119 --> 00:17:52,760 Speaker 3: about skin health, I'd be including oily fish literally on 392 00:17:52,800 --> 00:17:55,280 Speaker 3: a daily basis if you can afford it. It's one 393 00:17:55,320 --> 00:17:57,680 Speaker 3: of the most powerful things we can do to reduce inflammation, 394 00:17:57,800 --> 00:18:01,119 Speaker 3: promote health, and make our skin look feel softer, look better. 395 00:18:01,720 --> 00:18:01,920 Speaker 2: Now. 396 00:18:01,960 --> 00:18:05,000 Speaker 3: Fish oil capsules I always as a dietitian, like land, 397 00:18:05,080 --> 00:18:07,880 Speaker 3: prefer food. If you are not a fish eater, fish 398 00:18:07,880 --> 00:18:10,320 Speaker 3: oil capsules won't hurt you. There is some evidence around 399 00:18:10,400 --> 00:18:14,000 Speaker 3: reducing inflammation. It's an option, but you will always be 400 00:18:14,040 --> 00:18:16,040 Speaker 3: better to get it from the food. So if you 401 00:18:16,080 --> 00:18:18,080 Speaker 3: love sardines, if you're having salmon, make sure you eat 402 00:18:18,080 --> 00:18:20,879 Speaker 3: the skin. A significant component of the Amiga threes is 403 00:18:20,920 --> 00:18:23,639 Speaker 3: in the skin itself, so to do light, lean and 404 00:18:23,640 --> 00:18:26,240 Speaker 3: sisal it up with some extraversion olive oil. Go health 405 00:18:26,280 --> 00:18:28,040 Speaker 3: for leather and enjoy it. It's great for your skin. 406 00:18:28,520 --> 00:18:30,400 Speaker 3: But yeah, people who have great skin are often eating 407 00:18:30,440 --> 00:18:32,879 Speaker 3: a lot of fish. Look at our friends in Japan 408 00:18:33,440 --> 00:18:36,040 Speaker 3: known for their very high seafood intaken and very young 409 00:18:36,040 --> 00:18:38,480 Speaker 3: looking skin, so definitely focus on that. 410 00:18:38,680 --> 00:18:39,800 Speaker 2: If you're not a fish eater. 411 00:18:40,000 --> 00:18:43,200 Speaker 3: The best plant based sources of Amiga three your tofu 412 00:18:43,280 --> 00:18:46,800 Speaker 3: your soybeans. The munch pumpkin seeds, snacks, lean and I 413 00:18:46,840 --> 00:18:50,120 Speaker 3: love papedas. Soil and seed bread are some other good 414 00:18:50,240 --> 00:18:53,520 Speaker 3: plant based sources of a mega three fat. And then 415 00:18:53,880 --> 00:18:57,080 Speaker 3: probably the other important one is zinc. Newian has mentioned zinc. 416 00:18:57,119 --> 00:18:59,080 Speaker 3: It is quite low in the diets of Australians. We 417 00:18:59,080 --> 00:19:01,640 Speaker 3: get it from lean red meat, but also shellfish. If 418 00:19:01,640 --> 00:19:03,840 Speaker 3: you're a meat eater, including a serve of lean red 419 00:19:03,840 --> 00:19:05,440 Speaker 3: meat three times a week will go a long way 420 00:19:05,640 --> 00:19:08,480 Speaker 3: in enhancing your intake nuts and seeds as well, but 421 00:19:08,640 --> 00:19:13,280 Speaker 3: shellfishly and prawns, oysters, muscles, tin varieties extremely rich and 422 00:19:13,400 --> 00:19:16,840 Speaker 3: very cost effective sources, so that benefits your overall diet 423 00:19:16,840 --> 00:19:19,160 Speaker 3: in general. By keeping red meat intake a little bit lower, 424 00:19:19,359 --> 00:19:21,640 Speaker 3: you'll get a bit of a Mega three and certainly 425 00:19:21,760 --> 00:19:24,560 Speaker 3: it's very closely linked to immune function, which is also 426 00:19:24,600 --> 00:19:25,680 Speaker 3: relevant coming into winter. 427 00:19:26,080 --> 00:19:27,520 Speaker 2: So they're the four key ones. 428 00:19:27,600 --> 00:19:30,280 Speaker 3: You want the leafy greens, you want the orange and reds, 429 00:19:30,359 --> 00:19:34,000 Speaker 3: you want the amiga threes from ideally from fish oily fish, 430 00:19:34,400 --> 00:19:36,480 Speaker 3: and you want some decent serves of zinc on a 431 00:19:36,520 --> 00:19:38,520 Speaker 3: day to day basis, and that requires a little bit 432 00:19:38,520 --> 00:19:40,040 Speaker 3: of planning to get those foods in. And you can 433 00:19:40,080 --> 00:19:42,000 Speaker 3: see that it's very easy to go several days without 434 00:19:42,000 --> 00:19:45,119 Speaker 3: getting anywhere near those recommended amounts. But I guarantee you 435 00:19:45,119 --> 00:19:47,040 Speaker 3: if you simply add a veggie juice in or a 436 00:19:47,040 --> 00:19:49,920 Speaker 3: big salad of leafy greens and veggies, eat more fish, 437 00:19:49,920 --> 00:19:51,960 Speaker 3: you'll notice a changing your skin in a few days. 438 00:19:52,160 --> 00:19:53,480 Speaker 2: It's that powerful the effect. 439 00:19:54,040 --> 00:19:57,040 Speaker 1: And legumes, nuts and seeds are big ones that a 440 00:19:57,040 --> 00:19:59,119 Speaker 1: lot of people I don't know if they forget, or 441 00:19:59,200 --> 00:20:01,200 Speaker 1: a lot of people you know not sort of. Legumes 442 00:20:01,200 --> 00:20:03,400 Speaker 1: aren't that delicious, I must admit, but trying to find 443 00:20:03,400 --> 00:20:05,280 Speaker 1: a way to add them in as part of a 444 00:20:05,320 --> 00:20:08,000 Speaker 1: diet regularly is really important. And nuts and seeds as well. 445 00:20:08,119 --> 00:20:09,880 Speaker 1: I think a lot of people shy away from them 446 00:20:09,960 --> 00:20:13,280 Speaker 1: due to the high calorie load. But nuts and seeds 447 00:20:13,359 --> 00:20:16,159 Speaker 1: regularly have been shown to in line where a healthy 448 00:20:16,200 --> 00:20:19,040 Speaker 1: diet have actually been shown to help promote weight loss 449 00:20:19,240 --> 00:20:21,840 Speaker 1: or definitely help with weight maintenance anyway, So you don't 450 00:20:21,880 --> 00:20:23,600 Speaker 1: need to be afraid of them, or we don't want 451 00:20:23,600 --> 00:20:25,720 Speaker 1: to be munching on a handful after handful of handful 452 00:20:25,800 --> 00:20:28,159 Speaker 1: of you know, honey roasted cashews. We definitely want to 453 00:20:28,200 --> 00:20:30,560 Speaker 1: stick to you know, plain nuts or maybe a little 454 00:20:30,560 --> 00:20:32,960 Speaker 1: bit of salt if you need it, but generally not 455 00:20:33,000 --> 00:20:34,840 Speaker 1: the ones that are coated in chocolate or coated in 456 00:20:34,920 --> 00:20:37,440 Speaker 1: honey as well. So a good serve of nuts, seeds 457 00:20:37,480 --> 00:20:40,480 Speaker 1: and legumes every day, if not every other day, with 458 00:20:40,560 --> 00:20:43,280 Speaker 1: your fruits and veggies, a mega trees like Susie's talked about, 459 00:20:43,359 --> 00:20:46,719 Speaker 1: is really the optimum way to eat for inflammation and 460 00:20:46,760 --> 00:20:49,720 Speaker 1: to eat the skin house. And then our final question 461 00:20:50,000 --> 00:20:52,040 Speaker 1: Susie is always around a listener question, and this is 462 00:20:52,080 --> 00:20:55,800 Speaker 1: something we have had. I can't even count how many 463 00:20:55,840 --> 00:20:59,639 Speaker 1: times we've been asked if dairy makes my skin worse. 464 00:21:00,000 --> 00:21:01,760 Speaker 1: We've been asked it so many times we thought we'd 465 00:21:01,760 --> 00:21:04,600 Speaker 1: include it within our skin section. Because the funny thing is, 466 00:21:04,640 --> 00:21:07,000 Speaker 1: even as a dietician, we don't have a conclusive air. 467 00:21:07,080 --> 00:21:09,679 Speaker 1: So the research is really it's kind of sitting on 468 00:21:09,680 --> 00:21:12,399 Speaker 1: the fence. Some studies say yes, other studies say no. 469 00:21:12,800 --> 00:21:15,280 Speaker 1: So what I've done today is I've found two big 470 00:21:15,480 --> 00:21:18,360 Speaker 1: reviews of the literature. So we simply can't look at 471 00:21:18,440 --> 00:21:21,880 Speaker 1: one study or one article and get a conclusive outcome 472 00:21:21,920 --> 00:21:24,600 Speaker 1: and say that everybody yes, it does, no it doesn't. 473 00:21:24,640 --> 00:21:27,000 Speaker 1: That's not the way evidence or research works. And if 474 00:21:27,000 --> 00:21:29,480 Speaker 1: you're following anyone on social media and they post a 475 00:21:29,520 --> 00:21:32,200 Speaker 1: single article and they say don't eat dairy it's inflammatory 476 00:21:32,200 --> 00:21:34,920 Speaker 1: for skin, or it promotes acne. It's simply not enough 477 00:21:34,920 --> 00:21:37,560 Speaker 1: to just look at one research article these days, because 478 00:21:37,560 --> 00:21:40,000 Speaker 1: there's so many out there. We need to be looking 479 00:21:40,040 --> 00:21:42,320 Speaker 1: at a review of all of the evidence, or what 480 00:21:42,359 --> 00:21:45,280 Speaker 1: we call a systematic review, which is very high quality research. 481 00:21:45,320 --> 00:21:48,119 Speaker 1: We're looking at a lot of research papers together. So 482 00:21:48,119 --> 00:21:51,000 Speaker 1: the first one we pulled up today, Susie, is from PubMed, 483 00:21:51,080 --> 00:21:53,280 Speaker 1: which is a very reputable journal, and we're looking at 484 00:21:53,280 --> 00:21:55,280 Speaker 1: diet and acne. So this is a review of the 485 00:21:55,320 --> 00:21:57,560 Speaker 1: evidence from two thousand and nine all the way up 486 00:21:57,600 --> 00:22:00,600 Speaker 1: to twenty twenty. So it's all of the recent papers 487 00:22:00,600 --> 00:22:03,520 Speaker 1: that have looked at diet and acne. So overall what 488 00:22:03,640 --> 00:22:08,040 Speaker 1: met their criteria. Where fifty three articles that met the 489 00:22:08,080 --> 00:22:10,240 Speaker 1: criteria for what they were looking at, so eleven were 490 00:22:10,320 --> 00:22:15,400 Speaker 1: interventional clinical studies and forty two or more observational type studies. 491 00:22:15,520 --> 00:22:18,080 Speaker 1: Now I must say this is looking at diet and acne. 492 00:22:18,080 --> 00:22:20,400 Speaker 1: This isn't a couple of pimples here and there. This 493 00:22:20,480 --> 00:22:23,920 Speaker 1: is diagnosed acne. Put it that way, So basically, what 494 00:22:23,960 --> 00:22:27,160 Speaker 1: the conclusions were from all of this was that diet 495 00:22:27,320 --> 00:22:31,080 Speaker 1: does play a role in acne, but the dairy component 496 00:22:31,160 --> 00:22:33,119 Speaker 1: is still a little bit kind of on the fence. 497 00:22:33,400 --> 00:22:37,639 Speaker 1: So what this review show that overall acne promoting factors 498 00:22:37,720 --> 00:22:42,439 Speaker 1: or foods included high GI and GL foods, so foods 499 00:22:42,440 --> 00:22:45,160 Speaker 1: with a high glycemic index. So if you're not sure 500 00:22:45,200 --> 00:22:47,159 Speaker 1: what that is, a quick little google saying foods that 501 00:22:47,200 --> 00:22:49,399 Speaker 1: a high GI will sort of show you. And a 502 00:22:49,440 --> 00:22:52,480 Speaker 1: lot of them are our overly process or our ultraprocessed foods, 503 00:22:52,520 --> 00:22:55,480 Speaker 1: our biscuits, our sweets, our cakes, things that we're indulging 504 00:22:55,480 --> 00:22:58,320 Speaker 1: in a little bit too much, you know, juice, is smoothies, 505 00:22:58,359 --> 00:23:03,879 Speaker 1: that sort of thing. Now, products were shown to promote acne, 506 00:23:03,960 --> 00:23:06,399 Speaker 1: but there's a little there's a couple of caveats around that. 507 00:23:06,800 --> 00:23:09,000 Speaker 1: So what a lot of the study showed was that 508 00:23:09,160 --> 00:23:13,159 Speaker 1: full fat and whole fat quality dairy really didn't do 509 00:23:13,240 --> 00:23:15,280 Speaker 1: too much. It was really the low fat or the 510 00:23:15,359 --> 00:23:18,320 Speaker 1: skim dairy that seemed to do worse, and the way 511 00:23:18,440 --> 00:23:21,280 Speaker 1: protein that seemed to do worse as well for some 512 00:23:21,400 --> 00:23:24,080 Speaker 1: people of some background. And the next study that I'm 513 00:23:24,119 --> 00:23:25,760 Speaker 1: going to go through will say that a little bit 514 00:23:25,800 --> 00:23:29,560 Speaker 1: more so it's the high GIGL loads of foods. Dairy 515 00:23:29,720 --> 00:23:31,720 Speaker 1: is kind of hit and miss, but was more shown 516 00:23:31,760 --> 00:23:35,000 Speaker 1: to be acne promoting in some studies high fat foods, 517 00:23:35,440 --> 00:23:38,720 Speaker 1: chocolate they've singled out chocolate by itself has been shown 518 00:23:38,760 --> 00:23:42,840 Speaker 1: to be acne promoting. Now the acne protective factors included 519 00:23:42,920 --> 00:23:46,920 Speaker 1: our good fats like Susie mentioned our salmon's, our avocado extraversion, olive, 520 00:23:46,960 --> 00:23:49,800 Speaker 1: wil nuts, and seeds, and then increasing fruit and vegetable 521 00:23:49,800 --> 00:23:52,760 Speaker 1: intake as well was shown to be acne promoting. So 522 00:23:52,920 --> 00:23:57,159 Speaker 1: it's interesting with the dairy, things like milk cream, ice cream, 523 00:23:57,840 --> 00:24:00,919 Speaker 1: and some types of cheeses were more acne promoting. Was 524 00:24:00,960 --> 00:24:04,600 Speaker 1: the better types of dairy, the good quality Greek yogurt, sakafir, 525 00:24:04,720 --> 00:24:06,960 Speaker 1: that sort of thing. The fermented types of dairy were 526 00:24:07,040 --> 00:24:09,520 Speaker 1: really shown to be more neutral or even more positive. 527 00:24:09,880 --> 00:24:12,879 Speaker 1: So the second review I wanted to go through Susie 528 00:24:13,080 --> 00:24:16,680 Speaker 1: was in the American Academy of Dermatology in that journal, 529 00:24:16,760 --> 00:24:18,359 Speaker 1: so that's quite a big journal as well. It was 530 00:24:18,400 --> 00:24:22,359 Speaker 1: called Diet and Acne, a systematic review from twenty twenty two, 531 00:24:22,480 --> 00:24:25,320 Speaker 1: so this is very recent. This one went through a 532 00:24:25,359 --> 00:24:29,080 Speaker 1: literature search of four hundred and ten articles, where thirty 533 00:24:29,080 --> 00:24:32,199 Speaker 1: four of those articles met the inclusion criteria for what 534 00:24:32,280 --> 00:24:35,000 Speaker 1: this study was really looking at, and I was really 535 00:24:35,000 --> 00:24:38,480 Speaker 1: looking at the effects of diet on acne. So what 536 00:24:38,560 --> 00:24:42,760 Speaker 1: the conclusion from this very large systematic review was was 537 00:24:42,840 --> 00:24:46,120 Speaker 1: again that foods with a high glycemic index or an 538 00:24:46,200 --> 00:24:50,639 Speaker 1: increased glycemic load and a large carbohydrate load had a 539 00:24:50,680 --> 00:24:56,200 Speaker 1: modest yet significant pro acnegenic effect on adults. Now, increased 540 00:24:56,240 --> 00:25:02,040 Speaker 1: dairy consumption may have a pro acinogenic effect in selected populations, 541 00:25:02,080 --> 00:25:05,040 Speaker 1: such as those with the Western style diet. So if 542 00:25:05,080 --> 00:25:08,680 Speaker 1: you've got a poor quality diet and a large dairy intake, 543 00:25:09,000 --> 00:25:12,840 Speaker 1: it has been shown to be more acne promoting. Put 544 00:25:12,840 --> 00:25:15,040 Speaker 1: it that way, if you've got a great quality diet, 545 00:25:15,160 --> 00:25:18,359 Speaker 1: your dairy consumption is normally you're not having full cups 546 00:25:18,359 --> 00:25:20,680 Speaker 1: of milk a day, and it's the right type of dairy. 547 00:25:20,720 --> 00:25:22,639 Speaker 1: You're not having ice cream every single night, you're not 548 00:25:22,680 --> 00:25:25,240 Speaker 1: having cream with your pancakes every single morning. If it's 549 00:25:25,280 --> 00:25:28,199 Speaker 1: good quality yoga and its fermented types of dairy, that 550 00:25:28,240 --> 00:25:30,840 Speaker 1: has actually been shown to be completely fine. So the 551 00:25:30,880 --> 00:25:34,000 Speaker 1: impact of your diet was very dependent on sex and 552 00:25:34,040 --> 00:25:37,159 Speaker 1: ethnicity as well. And then the final conclusion of this 553 00:25:37,600 --> 00:25:41,840 Speaker 1: research paper was that further randomized control trials were completely 554 00:25:41,880 --> 00:25:45,359 Speaker 1: necessary to fully kind of characterize and pull out the 555 00:25:45,400 --> 00:25:50,040 Speaker 1: potential associations between diet and exercise. So unfortunately I can't 556 00:25:50,040 --> 00:25:52,200 Speaker 1: give a yes or no answer in terms of does 557 00:25:52,280 --> 00:25:55,040 Speaker 1: dairy make my skin worse? But it does seem to 558 00:25:55,080 --> 00:25:59,159 Speaker 1: be that dairy in combination where the Western style diet 559 00:25:59,520 --> 00:26:02,080 Speaker 1: did have more an effect on acne. And again, this 560 00:26:02,160 --> 00:26:04,479 Speaker 1: isn't just a couple of pimples every now and then. 561 00:26:04,600 --> 00:26:08,879 Speaker 1: This is acne, so a specific medical skin condition. And 562 00:26:08,920 --> 00:26:11,240 Speaker 1: it really does come back to the quality of your diet. 563 00:26:11,280 --> 00:26:13,040 Speaker 1: If you've got a whole food diet, if you eat 564 00:26:13,119 --> 00:26:17,280 Speaker 1: really well, you know you're regulating those other environmental factors 565 00:26:17,280 --> 00:26:20,879 Speaker 1: that we talked about, the sun exposure, the smoking, the alcohol. 566 00:26:21,280 --> 00:26:23,600 Speaker 1: I really don't think that dairy does too much. But 567 00:26:23,640 --> 00:26:25,880 Speaker 1: I think if for most people, what I would try 568 00:26:25,920 --> 00:26:27,600 Speaker 1: to do is go from a skin will low fat 569 00:26:27,640 --> 00:26:29,880 Speaker 1: dairy to full fat and see if that makes a difference. 570 00:26:30,080 --> 00:26:32,240 Speaker 1: Take out any way protein powder to see if that 571 00:26:32,280 --> 00:26:35,240 Speaker 1: makes a difference before you're cutting out dairy completely overall. 572 00:26:35,359 --> 00:26:37,680 Speaker 1: Because it's a really important source of calcium for most 573 00:26:37,720 --> 00:26:39,280 Speaker 1: of us in our diet. It's a great source of 574 00:26:39,320 --> 00:26:42,040 Speaker 1: protein as well, and so it doesn't have to be 575 00:26:42,119 --> 00:26:43,960 Speaker 1: taken out, but it also doesn't have to be included 576 00:26:44,160 --> 00:26:45,639 Speaker 1: if you choose not to if you find that it 577 00:26:45,680 --> 00:26:48,960 Speaker 1: really does make an effect in terms of, you know, 578 00:26:49,200 --> 00:26:52,120 Speaker 1: making your acne worse basically. So it's not a yes 579 00:26:52,240 --> 00:26:54,439 Speaker 1: or no answer, but it really does come down to 580 00:26:54,480 --> 00:26:57,399 Speaker 1: the quality of your diet overall and the quality of 581 00:26:57,440 --> 00:27:00,200 Speaker 1: the dairy products that you're eating overall as well. 582 00:27:00,520 --> 00:27:02,160 Speaker 2: Yeah, but it comes up all the time. 583 00:27:02,200 --> 00:27:04,560 Speaker 3: I agree, and when we were discussing it before we recorded, 584 00:27:04,600 --> 00:27:06,439 Speaker 3: I had to be honest, it's just really not my 585 00:27:06,560 --> 00:27:09,880 Speaker 3: area because people who choose not to have dairy really 586 00:27:09,880 --> 00:27:11,920 Speaker 3: feel strongly about it. So that was a really good 587 00:27:12,000 --> 00:27:15,560 Speaker 3: summary of the research. And it's like all these areas again, 588 00:27:15,640 --> 00:27:17,960 Speaker 3: you know, in the past five years, we've learned so 589 00:27:18,040 --> 00:27:20,359 Speaker 3: much about digestive health, and I think we will continue 590 00:27:20,400 --> 00:27:23,960 Speaker 3: to learn about the direct relation in this area of 591 00:27:24,040 --> 00:27:26,240 Speaker 3: dairy to skin. But it was a really good summary, 592 00:27:26,359 --> 00:27:27,240 Speaker 3: so I'm very helpful. 593 00:27:27,480 --> 00:27:29,080 Speaker 1: Oh Annie, Well, that brings us to the end of 594 00:27:29,080 --> 00:27:31,800 Speaker 1: our very special skin episode today, and if you haven't 595 00:27:31,840 --> 00:27:33,720 Speaker 1: done so already, we would love if you subscribe to 596 00:27:33,760 --> 00:27:36,000 Speaker 1: our podcast and also head to our website, which is 597 00:27:36,000 --> 00:27:38,680 Speaker 1: the nutritioncouch dot com. On there you will find our 598 00:27:38,720 --> 00:27:42,160 Speaker 1: brand new takeaway GUARDE. Also our product Guard as well 599 00:27:42,200 --> 00:27:44,080 Speaker 1: is still available on the website, and of course our 600 00:27:44,119 --> 00:27:46,920 Speaker 1: recordings from our live events last year. We talked about 601 00:27:46,960 --> 00:27:50,440 Speaker 1: sustainable fat loss, gut health and hormones, still very very 602 00:27:50,520 --> 00:27:53,240 Speaker 1: very relevant information. It was really well received. We had 603 00:27:53,440 --> 00:27:55,560 Speaker 1: hundreds of people at our events and the recording is 604 00:27:55,600 --> 00:27:57,720 Speaker 1: available for you to watch anywhere in the world from 605 00:27:57,720 --> 00:27:59,760 Speaker 1: the comfort of your own home. It's still available on 606 00:27:59,760 --> 00:28:02,840 Speaker 1: the tritioncouch dot com and we will catch everybody in 607 00:28:02,920 --> 00:28:03,800 Speaker 1: next week's episode. 608 00:28:03,840 --> 00:28:04,520 Speaker 2: Have a great week.