Lifestyle
The right foods for sensitive skin
You probably know her since she often intervenes on our Instagram account and kindly shares her tips with you in our Journal. Today, Aurélie Canzoneri shares her secrets for taking care of your sensitive skin through food.
Food, a source of skin sensitization?
So yes, some foods tend to sensitize the skin and will have an inflammatory action. When you have sensitive skin, we therefore advise you to avoid them gradually. But it goes without saying that when we say "avoid", it does not mean "banish" them completely, and from one day to the next. However, to limit skin sensitivity and to accompany your skin care 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
- Coffee
- Saturated fats
- Gluten
But what foods should I eat for my sensitive skin?
On the contrary, many foods will have real virtues and will be able to accompany you on a daily basis to gradually reduce the sensitivity of your skin (and therefore feel better).
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Water:
We always repeat it, but drinking at least 1l to 1.5l per day is essential! It is even more so for sensitive skin that needs to be hydrated from the inside to become supple and less irritated.
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Omega 3:
Thanks to their anti-inflammatory powers, omega 3s are very important for reducing skin inflammation. You can find them in animal form with sardines, herring, mackerel, salmon, tuna or in vegetable form with flax, camelina and hemp oils or chia seeds.
Several recipes rich in omega 3 can be found on Aurélie's website: the chia puddingpudding, gluten-free gluten-free flaxseed crackersflaxseed crackers, the vegetable butter.
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Wheat germ oil and wheat germ flakes:
They are very rich in vitamin E, and this vitamin is great for sensitive and reactive skin!
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Probiotics:
They allow to act indirectly on the balance of the intestinal flora and, consequently, to act on the health of its skin. Miso, lacto-fermented vegetables and pollen, for example, should be favored. You can find the recipe of the banana-pollen sandwich right here.
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Vitamin C:
It is found in lemons, tomatoes, guava, parsley, peppers, cabbage, kiwi, oranges, blackcurrants and wheatgrass juice. It is essential for the formation of collagen and will improve the condition of sensitive skin.
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Ginger:
An anti-inflammatory food par excellence, consume as an infusion or fresh (don't hesitate to be heavy handed).
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Turmeric:
It also has powerful anti-inflammatory virtues. It is ideal for digestive disorders and other inflammations related to the skin ... The association with ginger and a fat would make it more assimilable and bioavailable for our body, hence the interest of golden latte.
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Cinnamon:
Another anti-inflammatory that also helps regulate blood sugar! We love it in particular in comforting drinks.
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- Berries and red fruits:
Such as strawberries, raspberries, blackberries, blueberries, which help fight against microcirculation disorders and skin problems, such as couperose.
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Selenium:
Found in Brazil nuts (be careful not to eat more than 2 per day), which helps protect the most sensitive skin.
Finally, it is important to keep in mind that you can't change your diet in a snap of the fingers. You have to be kind to yourself and if you want to start, you have to do it without pressure and with pleasure. For more information or if you want references of the mentioned products, do not hesitate to contact the naturopath Aurélie Canzoneri on her website or on Instagram @aurelie.canzoneri.
