Inflammation is a common problem in today’s world. Due to bad lifestyles and habits, people are suffering from multiple problems related to inflammation. A proper diet for inflammation is the need of the hour. People should be educated about inflammation and its dangers. Especially skin inflammation is the most common problem that we all have faced once in our life.
What is skin inflammation?
Skin inflammation is a common problem in skin diseases. Skin inflammation comes in many forms. Skin inflammation often manifests as itchy and red skin rash with eczema, rosacea, seborrheic dermatitis, and psoriasis. Skin inflammation can be marked based on its type whether it is acute or chronic.
Exposing skin to UV radiation (UVR), allergens, exposure to ionizing radiation and chemicals can cause acute skin inflammation. Skin inflammation gets better within one to two weeks and by consuming a balanced diet for skin inflammation. Skin inflammation also damages some of the skin tissue. In contrast, chronic inflammation occurs as a result of a persistent inflammatory response within immune cells in the skin.
This skin inflammation can last for a long time and can cause serious damage to the skin tissue. Although the process of skin inflammation is quite complex, which is not yet fully understood. When skin cells come into contact with ‘triggering’ stimuli such as UV radiation, an itch irritant, or allergens (allergy-causing) skin cells.This skin produces a variety of inflammatory hormones, known as cytokines and chemokines.
These ‘inflammatory messengers’ trigger the production of additional inflammatory signaling hormones by binding to specific receptors in a target cell. Many of these induce vasodilation, while others act to activate nerve cells.
At the same time, other cytokines cause immune cells to leave the blood and migrate to the skin, where these immune cells produce more inflammatory hormones as well as enzymes, free radicals, and skin-damaging chemicals. (chemicals) production. The initial result is a massive inflammatory response, which helps the skin fight off invading bacterial infections. These bacteria cause serious damage to the skin. If you wish to cure skin problems you need to consume a diet for skin inflammation which is discussed below.
Diet for inflammation (Skin Inflammation)
An anti-inflammatory diet for skin inflammation consists of food that reduces the response that triggers inflammation. In this diet, sugary, fried, or refined foods are replaced with whole-nutrient foods.
Anti-inflammatory diets are high in antioxidants, which reactivate food molecules. These molecules reduce free radicals. Free radicals are molecules present in the body that damage cells and increase the risk of certain diseases.
Anti-inflammatory rules are followed in many diet plans. For example, the medieval diet included fish, whole grains, and fats, which are good for our hearts. Diet for skin inflammation also helps with positive effects on our cardiovascular system.
What problems does an anti-inflammatory diet for skin inflammation help with?
Doctors, dieticians, and naturopaths recommend anti-inflammatory diets as a complementary therapy for many health problems that are made worse by chronic inflammation.
A proper diet for inflammation for skin inflammation can prove to be helpful in the following problems:
Inflammatory Bowel diseases
Additionally, consuming an anti-inflammatory diet for skin inflammation is associated with a lower risk of select types of cancer, including colorectal cancer.
What foods to include in the anti-inflammatory diet?
The following foods can be included in the diet to reduce skin inflammation:
- Green leafy vegetables mixed with kale and spinach. Green leafy vegetables are rich in antioxidants, which fight inflammation.
- Blueberries, Blackberries and Cherries
- Red grapes
- Nutrient-rich vegetables like broccoli and cauliflower
- Beans and pulses. Beans contain a variety of antioxidants and anti-inflammatory compounds. Beans are not very expensive. It is an inexpensive source of fiber, protein, folic acid and minerals like magnesium, iron and potassium. Beans are very helpful in fighting skin inflammation.
- green tea
- Red wine in moderation
- Avocado and Coconut
- Extra virgin olive oil contains heart-healthy monounsaturated fats, antioxidants, and oleocanthal (a substance that reduces pain and inflammation). Olive oil also proves to be very effective in fighting skin inflammation.
- Walnuts and almonds contain fat, protein and filling fibers that fight skin inflammation and are helpful in decreasing weight.
- Cold water fish including salmon and sardines. Some fish are rich in omega-3 fatty acids, which reduce C-reactive protein (CRP) and interleukin-6. These are two types of proteins that increase skin inflammation in the body.
- Turmeric and Cinnamon
- Dark chocolate
- Spices & Herbs
- Onion shavings or onions contain beneficial antioxidants. It can also reduce skin inflammation. Apart from this, onions also reduce the risk of bad cholesterol or LDL. You can use it as a treatment for skin inflammation.
- Fiber C-active protein (CPR), which is present in the blood as a substance that signals skin inflammation. In case of skin inflammation, consuming enough fiber can lower CRP levels. Carrots, peppers and some fruits contain carotenoids and antioxidants that are very effective in reducing CRP levels.
Foods to avoid in the diet for skin inflammation
- Processed meat
- Sugary drinks
- Trans fats found in fried foods.
- White bread
- White pasta
- Soybean Oil and Vegetable Oil
- Processed snack foods like chips and crackers
- Sweets such as biscuits, toffee and ice cream
- Excessive alcohol
- High amount of carbohydrates
- Vegetables such as tomatoes, plantains, peppers and potatoes that belong to the nightshade family can increase skin inflammation or inflammatory diseases.
Tips to follow in Diet for Skin Inflammation
It is quite difficult to follow a skin inflammation diet for people who like to taste different types of food. In this situation, such people have to take care of many things in their diet, so that they can easily come on an anti-inflammatory diet for skin inflammation.
- Consuming a variety of vegetables and fruits.
- Consuming fruits and vegetables rich in antioxidants. Antioxidants help us fight and reduce skin inflammation.
- Limiting foods high in omega-6 fatty acids and increasing the amount of foods high in omega-3 fatty acids (flaxseed, walnuts and oily fish such as salmon, tuna, mackerel and herring) in the diet.
- Replacing red meat with healthy protein sources such as lean poultry, fish, soy, beans and pulses.
- Include brown rice, brown bread and whole grain pasta which are rich in fiber in the diet.
- Incorporating anti-inflammatory drugs like garlic, ginger and turmeric instead of increasing the amount of salt in the name of taste in the food.
- Reducing the amount of fast food in the diet.
- Reducing the amount of soda and sugar-rich beverages in the diet.
- Creating a shopping list for healthy meals and snacks.
- Consuming anti-inflammatory snacks while traveling or walking.
- drink more water.
- Meeting the daily calorie requirement.
- Including supplements like Omega-3, Turmeric in the diet.
- Exercising daily.
- Getting enough sleep.
Part of the Diet for Weight Loss Editorial Team 2021