read time 4 minutes

Hello posse, welcome to Posana.

Real quick! Before we jump into today’s topic I wanted to welcome you to this community. This is a newsletter where I aim to bring you a 4-minute read every week to help you build your healthy life. Just 4 minutes, that’s all you need.

Today’s quick bites:

• Food as part of your skincare routine

• My take on Nutrafol Skin supplements

• What I’ve been trying recently

Food as part of your skincare routine:

Many factors play into the causation of acne. Your genes, lifestyle, and what you eat all play a role. Although we cannot alter our genes, the factors we can control, such as lifestyle and food, can be modified so you can be on your way to glow from within.

Which foods should I avoid?

According to the American Academy of Dermatology, Women who drank 2 or more glasses of skim milk daily were 44% more likely to have acne than others. This is not true for everyone. Some may be able to consume dairy with no issues, but if you notice that you break out more when consuming dairy, consider ways to minimize consumption.

The correlation between increasing or worsening acne due to cow’s milk is unknown but one theory suggests that dairy products contain hormones that trigger breakouts. Another theory suggests that cow’s milk causes inflammation inside the body. Pro-inflammatory foods can contribute to acne breakouts because they contribute to the body making more oil on the skin. Pro-inflammatory foods include:

• Dairy products- cow’s milk, cheese, ice cream

• Alcohol

• Fried foods

• Fast foods

• High glycemic index foods- white bread, white rice, pasta from refined flour

• Sugary foods and beverages- sugary cereals, sodas

• Ultra-processed foods- foods with added preservatives

• Certain oils- palm oil, soybean oil 

Which foods promote better skin health?

Growing up I was always reminded to eat my fruits and veggies, turns out there was some truth in the saying, especially for our skin. Foods rich in antioxidants-think blueberries, spinach, açaí, broccoli, and dark leafy vegetables-are best for your skin. Antioxidants fight the damage that our skin, the largest organ in our body, gets exposed to daily.

Omega-3 fatty acid has also been shown to reduce inflammation the best sources being

• Salmon

• Tuna

• Mackerel

• Sardines

If you don’t eat fish some plant-based options to get your omega-3s include:

• flaxseeds

• Chia seeds

• Walnuts or almonds

• Edamame

Lastly, the best thing to drink for your skin is water. Staying hydrated keeps your skin plump. You can also consume fruits and vegetables high in water, such as watermelon or cucumber.

A quick and easy skin-healthy smoothie recipe:

Blend:

• a handful of frozen blueberries

• a handful of frozen blackberries/raspberries mixed

• a handful of frozen spinach

• One frozen banana

• ½ tbsp of chia seeds

• 1 cup of oat milk

• Plant-based protein (serving according to package) I use Kachava.

• Some ice

Enjoy.

My take on Nutrafol for skin health:

Nutrafol, the supplement brand, has recently come out with a supplement to help clear out acne. After reading the ingredients list here are my two cents.

If you are someone who doesn’t have the best control over your diet (constantly traveling, don’t have time to cook, eating out) then this supplement may be beneficial to you.

The supplement contains many antioxidants, vitamins, and zinc which all promote better skin health. The ingredient list is clean with anti-inflammatory sources from holy basil extract, turmeric, Sicilian orange extract, etc. The ingredient list alone made me curious about the product and willing to try it out.

What I’ve been trying this week:

1. Had my first golf lesson- never too late to learn a new skill

2. Reading the Court of Thorns and Roses

Happy hump day,

Posana Team