We forget sometimes, but the skin is a living organ, and it draws nutrients from the bloodstream just like the heart, liver, and lungs. That’s why sometimes, if something’s going wrong with your skin, it may be related to a nutrient deficiency.

The best solution is to eat a healthy, well-balanced diet and to drink plenty of water. That’s not always easy, however, and several of us may be walking around shy of a few key nutrients for the skin. Sometimes upping your intake of a few key foods (or supplements) may help improve your skin’s condition. Here are a few common skin conditions and the foods/nutrients that may help them improve.

Dryness. The obvious one here is water. If your skin is dry, make sure you’re getting enough water every day. Skin also stays hydrated through it’s own natural oils, however, which are supported by good fats like those that come from fish (tuna, salmon, sardines, and trout); nuts (walnuts and almonds); avocado; olives and olive oil; and sunflower seeds. A regular omega-3 supplement may also be helpful.

Easy bruising. There are many things that can cause your skin to bruise more easily. Cancer treatments like chemotherapy definitely can. If you’re not going through treatments, however, and you have skin that bruises easily or gums that bleed, you may be a little short on vitamin C. Add more citrus fruits, bell peppers, broccoli, cauliflower, spinach, and dark green vegetables to your diet, and choose a supplement that comes with bioflavnoids. Another benefit of vitamin C—it helps protect against damage from sun exposure.

Flaking and psoriasis. A more serious symptom of dry skin, flaky skin can signal a low level of vitamin A. This fat-soluble vitamin is key in maintaining and repairing skin tissue, so if you don’t have enough, skin will more easily lose moisture as the structure breaks down. Some studies have also connected foods high in beta-carotene (a form of vitamin A) with a reduced risk of psoriasis.¹ Consume more sweet potatoes, carrots, dark leafy greens, butternut squash, lettuce, dried apricots, and cantaloupe. It’s best to get this vitamin from food, as excessive vitamin A (which you may get from supplements) has been linked with increased risk of fracture.

Dermatitis. Find yourself itching and scratching? You may need more vitamin B—specifically, biotin. Even a mild deficiency of this vitamin can cause symptoms, as biotin helps form the basis for skin, hair, and nail cells. Most people get enough biotin in their diets, but if you’re taking medications that deprive you of B vitamins (like birth control, diabetic drugs, or antibiotics), you may be experiencing a deficit. Eat more bananas, eggs, oatmeal, and rice.

Acne and eczema. Repeatedly fighting acne? Plagued by eczema? You may be coming up short on zinc. Sometimes either of these conditions can actually be a direct result of a zinc deficiency. This useful mineral is involved in inflammation control and tissue regeneration. It also helps tame oil production, so particularly if you have oily skin, or if you’re on medications that rob your body of zinc (like antacids, antiobiotics, birth control, hormone replacement drugs, or acid-blocking drugs like Nexium), or if you have diabetes (which affects zinc metabolism), you may want to increase your intake of zinc. Try more oysters, wheat germ, low fat roast beef, sesame seeds, veal liver, dark chocolate, lamb, and peanuts.

Have you improved your skin condition through nutrition? Please share your story.

Source

1. Naldi L, Parazzini F, Peli L, Chatenoud L, Cainelli T. “Dietary Factors and the Risk of Psoriasis. Results of an Italian Case-Control Study,” Br. J. Dermatol. 134 (1): 101-6 (January 1996).

Photo courtesy M.SheldrakeSkin via dignitana.com.

Strictly defined, an antioxidant is a molecule capable of slowing or preventing what’s called the “oxidation” of other molecules. You can think of them as cell protectors, for that’s what they typically do in the body—protect cells from damage, including damage that can lead to cancer.

Antioxidants come in many different forms. Some of the most well known are the vitamins C, E, and A, all of which are now proven antioxidants. Others, naturally present in foods like fruits and vegetables, come in the form of “phytonutrients”—things like resveratrol, beta-carotene, and lycopene. Still others are present in minerals like selenium, which has antioxidant enzymes.

I have some friends who swore that antioxidants helped them during treatment, yet most doctors want you to stay away from them—in supplement form, at least. That means no vitamins A, C, or E, and no supplemental lycopene, resveratrol, quercetin, etc. Check the ingredient lists on your skin care products as well, as skin can absorb antioxidants, particularly those used in moisturizers.

The fear is that supplemental antioxidants will protect your cancer cells as vigorously as they do your healthy cells, making your treatment less effective. Some studies, for example, have found that cancer cells seem to soak up antioxidants like vitamin C, leading researchers to question whether or not the cancer cells might then use the vitamin to shield themselves against radiation and chemotherapy.¹ Some chemotherapy drugs work in part by creating free radicals that destroy cancer cells, and one study highlighted the concern that antioxidants may interfere with that, since they typically neutralize free radicals.² One animal study found that mice receiving antioxidant-depleted diets experienced reduction in their brain tumors, compared to mice receiving extra vitamins E and A.³ Another found that using antioxidants decreased radiation therapy side effects, but may have decreased the effectiveness of the treatment as well.⁴

Many other studies, however, have found antioxidants to be helpful during treatment. Women in China who took vitamin E and C during the first six months after they were diagnosed with breast cancer, for example, had a reduced risk of death and recurrence of their cancer.⁵ Another recent study found that antioxidant drugs, such as those used to treat malaria and diabetes, could help treat cancer, with researchers suggesting that we reconsider using antioxidants as anti-cancer agents.⁶ There are many more studies like these, showing that antioxidants can help kill tumors and reduce side effects during treatment.

One of the latest scientific reviews of the evidence, however, concludes that antioxidants still have the potential to reduce the effectiveness of treatment, so they discourage people to take them during chemotherapy or radiation.⁷ The whole thing is pretty complex, with things like type of antioxidants used, dosage, and type of treatment all affecting the outcome, so it will probably be awhile before science can give us any definite answers. Meanwhile, the best advice is to eat a healthy diet (which can include antioxidant-rich foods), and if you’re considering taking antioxidant supplements, always check with your doctor beforehand to be sure you won’t be affecting your treatment.

Have you talked to your doctor about antioxidants? Please share your story.

Sources

1. “Cancer Tumors Shown to Consume Large Amounts of Vitamin C. Researchers are Cautious About Cancer Patients Taking Vitamin C Supplements,” Memorial Sloan-Kettering Cancer Center, 1999. http://www.mskcc.org/mskcc/html/1166.cfm.
2. Labriola D, Livingston R. Possible interactions between dietary antioxidants and chemotherapy. Oncology. 1999;13:1003-1012.
3. Williamson D, “Study: Avoiding Vitamins A, E Might Improve Cancer Therapy,” University of North Carolina News Services, December 13, 1999, www.unc.edu/news/newsserv/research/dec99/salganik121399.htm.
4. Bairati I, Meyer F, Gelinas M, et al. A randomized trial of antioxidant vitamins to prevent acute adverse effects of radiation therapy in head and neck cancer patients. J Clin Oncol. 2005 Jul 18. [Epub ahead of print]
5. “Vitamin Supplement Use During Breast Cancer Treatment and Survival: A Prospective Cohort Study,” Cancer Epidemiol Biomarkers Prev 20: 262-271 (February 2011).
6. Trimmer, Casey, et al., “Caveolin-1 and Mitochondrial SOD2 (MnSOD) Function as Tumor Suppressors in the Stromal Microenvironment: A New Genetically Tractable Model for Human Cancer Associated Fibroblasts,” Cancer Biology & Therapy, 11 (4): February 15, 2011.
7. Lawenda BD, Kelly KM, Ladas EJ, et al. Should supplemental antioxidants administration be avoided during chemotherapy and radiation therapy? J Natl Cancer Inst. 2008 May 27.

Photo courtesy the Try2Success via Flickr.com.

Unfortunately, the most popular product out there for the job—because it definitely lightens skin—is hydroquinone.

However, we’ve included it on our list of ingredients to avoid because a) it increases exposure to UV rays, b) lab studies have found it to be mutagenic (potentially cancer causing), and c) because it may cause the degeneration of collagen and elastin fibers, which would only hasten the aging process.

The safety concerns around hydroquinone continue to add up. In a Skin Inc. article, Diana Howard, Ph.D., writes that hydroquinone can cause troublesome reactions with repeated use, including contact dermatitis and a rare condition called “onchronosis” that produces acne-like lesions. Most importantly, however, were the conclusions of the Cosmetic Ingredient Review (CIR) panel in the later 1980s. Following the report in the 1986 Journal of American College of Toxicology that hydroquinone had mutagenic properties, the CIR stated that hydroquinone should not be used in any leave-on product (such as facial creams). Following that report, many countries, including the European Union, prohibited the use of the ingredient.

So far, the U.S. still allows the 2% of hydroquinone in non-prescription lightening products. In fact, it is the only ingredient that may currently say it “lightens” skin. (Other similar products must go with “brightens.”) The FDA is reviewing its position, and in 2006, announced that additional safety tests were needed to rule out potential carcinogenic risk from hydroquinone applied to the skin. The CIR is also re-reviewing its safety assessment for hydroquinone this year.

Meanwhile, there are several alternative “brightening” ingredients you can try to even out your complexion. Dr. Howard recommends hydroxy acids (lactic, glycolic, and salicylic), which help slow melanin synthesis, as well as kojic and gluconic acids, rumex extract, niacinamide, vitamin C, and sunscreen (to protect newly lightened skin). However, if you’re undergoing chemotherapy, some of these ingredients can be too aggressive on your compromised skin, so deal with the discoloration after you’re done with treatment.

A few non-toxic formulas to try: Suki’s Bio Brightening Face Serum with vitamin C and soothing rose, chamomile and calendula; or Juice Beauty organic green apple peel for sensitive skin.

Do you have a great, hydroquinone-free lightening product you use? Let us know!

Photo courtesy of Snap Village.

“I had brain radiation 6-7 months ago,” says a survivor on Breastcancer.org, “and apparently it was in the path of my forehead. It has turned 3 shades darker than my normal skin tone.”

“I completed 4 treatments of Taxotere & Cytoxan (sp) in November,” says another survivor. “My entire face is now a different color than my neck and the rest of my body.”

It’s called hyperpigmentation, and basically, it means the skin gets darker in places. Not serious, except when you look in the mirror. Usually, the darker skin doesn’t occur all over, like a nice tan, but in unattractive blotches and spots.

Scientists aren’t sure why chemotherapy causes hyperpigmentation. (Culprit drugs include Alkeran®, Myleran®, Cytoxan®, 5-FU, Adriamycin®, and more.) It may have something to do with inflammation, stimulation of skin-color cells, or toxicity. Radiation, of course, can cause it at the treatment sight. Like most side effects, it typically fades within 10-12 weeks of the last treatment, but sometimes, it becomes a long-term, unwelcome guest. Studies have recently shown what we all suspected—that skin tone is a good indicator of age—so it’s no surprise that we’re unhappy about these blotches.

First of all, now that you are no longer undergoing treatment, add serious exfoliation to your daily routine. You need to loosen up the dead cells on the top layer of skin so that new, younger cells can come forward. Try natural facial scrubs from Burt’s Bees, Eminence Yam and Pumpkin Enzyme Peel, microdermabrasion at your local spa, or an organic at-home scrub. Next, become obsessed with protecting yourself from the sun. UV rays trigger the production of melanin, the pigment that produces skin color—and darkened areas are particularly susceptible—so cover up with clothing and physical sunblock, like zinc and titanium oxide.

Now, you need a cream that will fade those dark areas. Unfortunately, many include the bleaching agent “hyroquinone,” basically, because it does lighten. However, the Environmental Working Group has assigned a “hazardous” warning to this ingredient. It has shown mutagenic (potentially cancer-causing) activity in lab studies, has been found to contain traces of mercury, and has been banned in the European Union and in Japan. In rare cases it can lead to a skin disease called ochnronosis, and prolonged use can thicken collagen fibers and damage connecting tissues, making your situation worse.

Instead, try one of the many hydroquinone-free products out there, most of which use kojic acid, alpha-hydroxy acids, vitamin C, arbutin, and niacinimide (a form of vitamin B) to lighten. Make sure to choose toxin-free versions like Miessence Probiotic Lightening fluid, Devita Skin Brightener with kojic acid, and Pure and True Organic Vitamin C serum. LookBeauty.com offers some great organic homemade alternatives as well.

Supplementation can also help you with the discoloration from the inside out. GliSODin Skin Nutrients has extensive research behind their product.

Give any product 2-3 months to work. If you’re still not satisfied, you may want to consider facial peels or laser therapy. Facial peels often include alpha-hydroxy acids or heavy exfoliating ingredients like glycolic acid. Check with your dermatologist. Laser treatments (administered by a doctor) have also been shown to reduce hyperpigmentation. However, there is some risk of scarring with these treatments, so be sure to gather all the information you can before proceeding. Most likely, some good creams and concealers will give you the smooth look you’re going for.

Have any tips for lightening dark spots? Let us know!

Photo courtesy of MLuotio, via Flickr.com.