lifestyl

Good food for sensitive skin

You'll probably know her from her frequent appearances on our Instagram account, where she kindly shares her tips with you on our Journal. Today, Aurélie Canzoneri shares her secrets for taking care of your sensitive skin through diet.

Food, a source of skin sensitization?

So yes, certain foods tend to sensitize the skin and have an inflammatory effect. If you have sensitive skin, we recommend avoiding them gradually. But it goes without saying that when we say "avoid", we don't mean "banish" them completely, overnight. However, to limit skin sensitivities and to accompany your skincare routine and boost its effectiveness, certain foods can be replaced whenever possible.

Here is a short, non-exhaustive list of foods to avoid:

Dairy products
Refined sugar (white sugar, candy)
Alcohol
Tobacco
Chocolate
Salt
The café
Saturated fats
Gluten

So which foods are right for my sensitive skin?

On the contrary, many foods will have real virtues and can help you on a daily basis to gradually reduce the sensitivity of your skin (and therefore feel better).

Water :

We're always saying it, but drinking at least 1l to 1.5l a day is essential! This is especially true for sensitive skin, which needs to be moisturized from within to soften and reduce irritation.

Omega 3 :

Thanks to their anti-inflammatory properties, omega-3s are very important for reducing skin inflammation. You can find them in animal form with sardines, herring, mackerel, salmon and tuna, or in vegetable form with linseed, camelina and hemp oils, or chia seeds.

Several omega-3-rich recipes can be found on Aurélie's website: the chia puddinggluten-free gluten-free flaxseed crackersgluten-free vegetable butter.

Wheat germ oil and wheat germ flakes:

They are very rich in vitamin E, which is excellent for sensitive and reactive skin!

Probiotics:

They have an indirect effect on the balance of intestinal flora and, consequently, on skin health. Miso, lacto-fermented vegetables and pollen, for example, are ideal. You can find the recipe for banana-pollen toast just here.

Vitamin C:

It's found in lemons, tomatoes, guavas, parsley, peppers, cabbage, kiwis, oranges, blackcurrants and wheatgrass juice. And it's essential for collagen formation, improving the condition of sensitive skin.

Ginger:

An anti-inflammatory food par excellence, to be consumed as an infusion or fresh (don't hesitate to abuse it).

Turmeric:

It also has powerful anti-inflammatory properties. It is ideal for digestive disorders and other skin-related inflammations... Combining it with ginger and a fatty substance makes it more easily assimilated and bio-available to our organism, hence the interest of the golden latte.

Cinnamon:

Another anti-inflammatory that also helps regulate blood sugar levels! We love it in comforting drinks.

Berries and red fruits:

Like strawberries, raspberries, blackberries and blueberries, which help combat microcirculation disorders and skin problems such as couperose.

Selenium:

Found in Brazil nuts (be careful not to eat more than 2 a day), it helps protect even the most sensitive skin.

Finally, it's important to remember that you can't change your diet in a snap. You have to be kind to yourself, and if you want to take the plunge, you have to do it without pressure and with pleasure. For more information, or if you'd like references for any of the products mentioned, please don't hesitate to contact naturopath Aurélie Canzoneri on her website or on Instagram @aurelie.canzoneri.