The secret to looking like a celebrity could be in your fridge.
Marius Morariu, a holistic nutritionist and co-founder of Manhattan’s celebrity-beloved Tracie Martyn, a spa known for prepping stars for the Met Gala and the Oscars with its signature facials and natural skin care line, offers her tips on how to shine. from the inside out.
I have a passion for helping people achieve their glow, Morariu told The Post.
Morariu said the healthiest diet for skin is one that addresses inflammation, which is the inflammation that accelerates aging. Widespread inflammation in the body can also aggravate skin conditions such as acne.
Inflammation is a big problem and it comes from our lifestyle, and you can certainly have a positive impact on it by eating anti-inflammatory foods, she explained.
Omega-3 fatty acids
Omega-3 acids are known for their ability to fight inflammation in the body.
“Powerful omega-3 fatty acids not only benefit your skin, they also benefit your brain. A lot of people are afraid of fat, but it’s very important and very good for you,” said Morariu.
“Omega-3 fatty acids such as EPA and DHA are found in deep-sea fish,” he explained. If people are vegetarian or don’t like seafood, he said they can also get omega-3s from a supplement made from seaweed.
Morariu said certain seed oils such as flaxseed oil and blackcurrant oil are also rich in omega-3s, but people should be wary of other seed oils.
“A lot of these seed oils like canola oil are higher in omega-6 fatty acids. If you eat too many of them, you end up creating inflammatory cytokines and that will create inflammation, which can lead to aging,” he explained.
He added that our diets tend to be high in omega-6s because they “get into the food.” Eating more omega-3-rich foods can counteract the inflammation caused by omega-6s, he explained.
Fermented foods
Morariu said healthy skin starts with a healthy gut.
“There’s a very powerful thing called the gut-skin axis,” he explained. “What we eat informs our microbiome, and our microbiome informs our mental health and our hormones…but it also informs our skin.”
Healthy bacteria in the gut strengthen the immune system, reduce inflammation and have a positive impact on the body’s largest organ, he explained.
“A very direct way to affect your microbiome is by eating fermented foods,” he suggested. He said some people choose to incorporate things like sauerkraut, kombucha and kimchi into their diet to strengthen their microbiome.
However, he cautioned that people with certain conditions such as small intestinal bacterial overgrowth (SIBO) should stay away from fermented foods. “You don’t want to overload on probiotics,” she said.
She said “wellness warriors” may want to invest in a gut microbiome test or allergy test before adopting a new diet. “They can revolutionize their health, including skin health with this knowledge. It’s worth digging a little deeper and maybe finding a holistic nutritionist or functional medicine doctor,” she suggested.
Berries, green tea and foods rich in antioxidants
A diet rich in antioxidants and plant compounds called polyphenols has several benefits for your skin and overall health.
“Antioxidants are super powerful and block free radical damage,” she explained. “A lot of them are anti-inflammatory, but there’s also a side benefit of a lot of these antioxidants because they’re metabolized in the gut by your good microbiomes,” he said.
The gut takes antioxidants and polyphenols found in things like berries and green tea and “turns them into anti-inflammatory agents,” he said. “Berries are an absolute superfood,” she explained.
“They also have a very low glycemic index, which means they don’t dump a lot of sugar into the blood and don’t create what are a lot of problems in our Western diet,” he added. He said some polyphenols are antioxidants and “energy generators” that help both the body and the skin.
Vegetables and fruits but be careful
“Look for colorful antioxidant-rich foods like vegetables and fruits,” she suggested. It has long been suggested that people should “eat the rainbow” for health, but there is no one-size-fits-all diet.
Vegetables are high in antioxidants, including green leafy vegetables like kale or cruciferous vegetables like broccoli, but Morariu said people might want to check their thyroid levels before adding too many of these vegetables to their diet. your diet
“If you’re eating too many cruciferous vegetables and you have low thyroids, which, by the way, can wreak havoc on your skin … you want to want to get them under control,” she explained.
Fiber and hydration
“You have to have enough fiber, but also enough water so that things can move you really well because all that detoxification and elimination is just as important as what you’re taking in so that you don’t have certain toxins that are being created in your body because your transit time is too long,” he explained.
These toxins “will also affect your skin,” he warned.
Foods and drinks to avoid
Sugar and dairy can contribute to a microbiome imbalance that increases sebum production in the skin that can lead to acne, she explained. He said that something called insulin-like growth factor 1 (IGF-1) is also to blame for sebum production.
“Dairy and sugar increase IGF-1, so if you’re someone who’s struggled with breakouts and want to try something before going on medication… why not give it a shot and change your diet “.
Things like pasta, potatoes, and rice can also be bad for your skin because they are “high glycemic carbohydrates.”
“Apart from the inflammation with the [omega-6] oils, it’s also high-glycemic carbohydrates… a lot of the problems with inflammation come from that, and then your skin suffers incredibly as well.”
Alcohol can also present some problems for the skin.
Sulfites in alcohol can make your skin look puffy, but she said if you’re going to drink something, you might as well reach for “high-quality red wine,” which contains polyphenols. “It’s the French paradox, isn’t it? People have a lot of fun in France, but it looks great and it could come from the wine,” he joked.
He said people will also want to avoid spirits with lots of additives and sugars, and if they reach for hard liquor, they should opt for tequila that has less sugar.
Processed foods are another big no-no, she warned.
He said that certain processed foods can negatively affect your gut barrier and lead to something called leaky gut syndrome. Leaky gut syndrome, which is a proposed diagnosis and not currently a recognized medical condition, says that some people may have an intestinal wall that allows more nutrients and water to pass through or leak into the bloodstream. The body then recognizes these things as foreign objects and starts fighting them, causing more inflammation in the body.
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