DAY 38 | Today’s FIRE Map

Feed your Skin: Diet and the bits that other people see of you

In a Matchbox:

Taking care of our skin is essential, and what we eat greatly influences its health and appearance. The skin is the largest organ, and its structure is vital in protecting us from external elements. A high carb diet accelerates skin aging, weakens proteins, and promotes wrinkles and infections. On the other hand, a low-carb, high fat diet can improve skin thickness, elasticity, protection against infections, and wound healing. Omega-3 fatty acids are particularly beneficial, providing a special glow to both hair and skin. However, some people may experience keto rash when following a ketogenic diet, but it can be managed with proper care and supplementation.

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FEED YOUR SKIN – Diet And The Bits That Other People See Of You

Feed the Skin

What you eat reflects in your skin. To understand how this happens, it is useful to first look at the structure of skin.

The skin is the largest organ of the body, with a total area of about 1.8 square meters
(20 square feet). Skin protects us from potentially harmful elements in our environment, but it also helps regulate body temperature, and allows us to sense touch, heat, and cold.

The three layers of skin

Epidermis

The epidermis, the outermost layer of skin, provides a waterproof barrier and creates our skin tone.

Dermis

The dermis, beneath the epidermis, contains tough connective tissue, hair follicles, and sweat glands.

Hypodermis

The deeper subcutaneous tissue (hypodermis) is made of fat and connective tissue.

Skin components

Skin contains many different chemicals. Here are some of them:

• Keratin, a protein that makes the skin tough and impenetrable. It occurs in the epidermis.
• Elastin, a protein that makes the skin pliable. It occurs in the dermis.
• Collagen, a protein that makes up about three quarters of the skin. Together with elastin, it helps keep the skin structure stable, yet pliable.
• Lipids, for insulation against heat or cold loss, occurs in the hypodermis.
• Water forms an essential part of all three layers, helping the skin to keep its shape

The effect of a high carb diet on the skin

A diet high in carbs means that glucose is used to produce energy in the skin cells. This can lead to an increase in oxidative waste products, which accelerates skin ageing. Refined carbs and simple sugars are the worst culprits in this regard.

Secondly, glucose and fructose can bind to the structural proteins in the skin, causing them to weaken. This leads to the formation of AGEs, or “Advanced Glycation End products”. These proteins are weakened, meaning the barrier function of the skin is compromised. It also promotes the formation of wrinkles.

Thirdly, glucose stimulates insulin secretion, which in turn stimulates cortisol secretion. Cortisol, if chronically elevated, causes the skin to get thinner, further weakening the barrier effect of the skin.

Glucose is the desired food for a range of nasty bug, such as Staphylococcus, Streptococcus and Candida. If glucose in the skin is high, as it is in Type 2 diabetes, the risk of infection by these organisms’ increases significantly. This is one reason why a high sugar diet promotes acne.

Fifthly, chronically high insulin levels irritate the macrophages living in the skin. These immune cells are responsible for the first line of defence when the body gets invaded by unwanted organisms. High glucose levels make them lazy, unable to do their job well, while high insulin levels stimulate them to produce cytokines. Cytokines are to the immune system what a raw steak is to a shark. Immune cells invade the skin, attracted by the cytokines. They do not find any enemy, but, just to be 100% sure, dump their load of toxic chemicals. This leads to the development of eczema, and may also be the root cause of autoimmune diseases such as psoriasis and scleroderma.

In the sixth place, insulin stimulates smooth muscle proliferation. Smooth muscle cells in the skin are responsible for closing up minor scratches. However, during larger wound healing, this proliferation can interfere with the healing process, resulting in a much slower rate of healing. Scar tissue formation is also much more likely in the presence of high insulin levels.

A high carb diet, and in particular a high sugar diet, can thus lead to a thin, wrinkly skin that is old beyond its chronological age, and prone to infection, immune effects and slow wound healing.

The effect of a high fat diet on the skin

When insulin and glucose levels drop, and free fatty acid and ketone levels rise, the skin is also affected.

The extra fats in the diet help to build the hypodermis, which supports the shape of the outer layers. As such, a ketogenic diet often results in a smoother-looking skin with fewer wrinkles.

Omega-3 fatty acids are particularly beneficial for hair and skin, giving a special glow to both.

Glucose is a major attractant for microbes that cause acne and fungal infections. In a low-glucose environment, these bugs are not as likely to invade the skin.

In the absence of high glucose and insulin levels, the macrophages get more active, fighting off invaders, but don’t release as many cytokines, resulting in less inflammation. This holds benefits for eczema and psoriasis patients.

Fasting for a day or longer at a time further intensifies these skin gains, leading to a youthful skin appearance.

In short, therefore, a low-carb, high fat diet can boost skin thickness and elasticity, improve protection against infective agents, reduce inflammation and boost wound healing.

What is keto rash?

Keto rash, often formally known as prurigo pigmentosa, is a rare, inflammatory condition of the skin characterised by a red, itchy rash around the trunk and neck. The keto rash is a type of dermatitis that can occur in anyone but is most common in Asian women.

Symptoms of the keto rash may include:

• an itchy, red rash that occurs primarily on the upper back, chest, and abdomen
• red spots, called papules, that take on a web-like appearance
• a dark brown pattern left on the skin once the spots disappear

The exact cause of keto rash is not clear. It may be due to toxic metals being released from fat cells. These metals are excreted in the sweat, where they irritate the skin. It is notable that most cases of keto rash are described in Asian women, who have a very high rice intake. Rice is a known concentrator of arsenic – the more rice you eat, the more arsenic your body holds. Additionally, Japanese women, who report keto rash more than other population groups, have a very high iodine intake. While no research has been conducted, it seems likely that arsenic and / or iodine in the sweat of these women may have triggered the rash.

Keto rash may also be due to low Vitamin D levels, in which case Vitamin D supplementation will help. It may also be of benefit to add other vitamins, such as biotin, to your diet plan.

How do I treat keto rash?

• First of all: Do NOT use a steroid cream. This is likely to make matters worse.
• If you want to use medication, the antibiotics minocycline and doxycycline (taken orally) have proven somewhat useful. The mechanism of action is unknown.
• Wash the affected area twice a day with clean water. No soap should be used. The water temperature should be lukewarm, not very hot, and the contact time with the water should be as short as possible. Dry the skin properly after washing by dabbing.
• It is important to wash directly after exercise, to prevent sweat from drying on the skin.
• If the rash is itchy, you can add a teaspoon of bicarbonate of soda and two tablespoons of Epsom salts to your bath water.
• Take a good quality Vitamin D3 supplement that provides at least 5,000 IU of Vitamin D daily.
• Take a good quality omega-3 fatty acid supplement, at least 2,000 mg daily (preferably 4,000 mg daily).
• Get some sun exposure over the affected area, but not for more than 20 minutes per day. Wash with water directly afterwards.
• Lavender oil, rubbed in over the affected area, may help soothe the skin.

Over time, the rash will subside.