- Can A Healthy Lifestyle
Help Your Skin?
by Karen
Collins, MS, RD, CDN for the American Institute for Cancer Research
Research shows that heredity has a large influence on how our
skin ages. How we live is also a major player, affecting our
skin’s appearance and our risk of skin cancer.
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Presentations at the most recent
American Institute for Cancer Research (AICR) conference noted
that ultraviolet radiation initiates the development of skin
cancer by damaging our cells’ DNA. The inflammation promotes
cancer growth and other cell changes. This sun-related damage
also leads to “age spots” and wrinkling.
That’s why sunscreen is
such a potent weapon against skin damage. Unfortunately, most
of us either completely ignore the need for it or apply too little.
Many of us save sunscreen for when we will have “significant”
sun exposure. But even brief periods of exposure each day can
create damage that accumulates. Wearing a daily moisturizer with
a Sun Protective Factor (SPF) of at least 15 is recommended.
The National Cancer Institute
(NCI) emphasizes, however, that a sunscreen cannot substitute
for avoiding sun exposure. NCI and the American Academy of Dermatology
advocate staying out of the midday sun whenever possible. Sunglasses,
brimmed hats and other protective clothing are strongly recommended. |
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It’s not only sunlight that
damages skin. Regardless of the advertising claims, no UVA or
UVB tanning device is safe. The only safe tan comes from self-tanning
lotions.
Smoking is another source of
damage. It seems to increase skin wrinkling and sagging by reducing
blood flow to the skin and breaking down elastin fibers.
Antioxidants are currently considered
to be potent skin protectors. Normal body processes produce free
radicals, highly reactive molecules that damage the DNA of our
cells.
Ultraviolet light, smoking, alcohol
and pollution increase free radical formation. Researchers say
damage from free radicals leads to skin wrinkling, redness, brown
“age spots” and increased risk of skin cancer. Antioxidants
neutralize free radicals and even repair some of the damage done.
For now, scientists aren’t
sure whether antioxidants are best applied in lotions or creams
or consumed in foods or supplements. Dermatologists note that
some lotions contain ineffective amounts or forms of antioxidants
that are not well absorbed by the skin.
A healthy diet, on the other
hand, supplies thousands of antioxidants, including vitamins
C and E, beta-carotene and other carotenoids, and a variety of
natural phytochemicals. We know that the mostly plant-based diets
recommended by AICR raise blood levels of antioxidants and lower
overall cancer risk.
A healthy diet may help in other
ways. Several presentations at AICR’s latest research conference
focused on how blocking inflammation might reduce skin damage
and skin cancer. Several phytochemicals in herbs, spices and
soy foods have anti-inflammatory effects. So do omega-3 fats,
found in fish like salmon, mackerel, white (albacore) tuna and
herring, as well as in flaxseeds, walnuts and canola and soybean
oils.
Animal studies also show that
restricting calorie consumption reduces skin cancer development,
apparently through its effects on hormones. A healthy lifestyle
with regular exercise may improve skin health by improving blood
flow to the skin, increasing the delivery of oxygen and nutrients
to the cells.
Although more research is needed,
a good strategy for the present includes minimizing sun exposure,
ending tobacco use and eating a balanced plant-based diet. |
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