How to Manage Fibromyalgia Symptoms

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Fibromyalgia is one of the most common chronic pain conditions. Although there’s no cure at this time, we do know that self-care is very effective in managing Fibromyalgia symptoms and minimizing the impact on daily life. 

Individuals with Fibromyalgia experience pain or tenderness that is very sensitive to the touch and in greater intensity than others, even under gentle pressure. Therefore, Fibromyalgia is considered to be a “pain regulation” or “neurosensory” disorder.

The pain can happen just about anywhere throughout the body, and lasts for days, weeks, months, or longer. It can also come and go throughout the body in “flares” and it often occurs along with stiffness, fatigue, “fibro fog,” and mental health issues. It can sometimes feel debilitating and cause a lot of distress.

In the U.S., it’s estimated that up to 7.7 percent of women and 4.9 percent of men experience fibromyalgia. These rates are higher than in Europe or South America. 

Researchers still don’t know exactly what causes fibromyalgia, but it does not seem to be the result of physical damage to the bones, joints, or muscles. The pain may be triggered and worsened by infections, injury, inflammation, or emotional stress. Fibromyalgia tends to occur in families, however no specific genes have yet been found that predispose someone to getting it.

Typical symptoms of fibromyalgia

Some of the common symptoms of fibromyalgia include

  • Pain or tenderness in the muscles, soft tissues, and/or bones throughout the body (muscle pain, joint pain), including the arms, legs, head, chest, abdomen, back, and buttocks
  • Numbness or tingling in the arms and legs
  • Fatigue, inability to get a good night’s sleep, restless leg syndrome, feeling stiff upon waking up
  • “Fibro fog” (memory problems, confusion, inability to pay close attention or concentrate)
  • Headaches (migraines, tension headaches)
  • Pain in the face or jaw, temporomandibular joint (TMJ) syndrome
  • Increased sensitivity to light, odors, noise, and temperature
  • Mental health issues (anxiety, depression)
  • Gut ssues (bloating, constipation, IBS, GERD, difficulty swallowing)
  • Painful menstrual periods
  • Overactive bladder, pelvic pain

The risk for fibromyalgia is higher in people who experience other conditions such as chronic back pain, lupus, polymyalgia rheumatica, spondyloarthritis, osteoarthritis, inflammatory myopathy, systemic inflammatory arthropathies, hypothyroidism, endometriosis, and IBS (irritable bowel syndrome). It is also possible to experience several of these at the same time. Fibromyalgia is difficult to diagnose because there isn’t a definitive test for it, however your doctor will likely do a physical exam and medical tests to try to determine which of these you may be experiencing.

Nutrition and fitness strategies to deal with fibromyalgia

There are many things that you can do to help alleviate these symptoms and reduce the impact of fibromyalgia on your life. The first thing is to know that even though it’s difficult to diagnose and doesn’t have a definitive test, fibromyalgia is a real disease and research is being done to try to better understand and eventually cure it. 

While there isn’t a cure just yet, there are ways to manage fibromyalgia symptoms and self-care plays an important role in reducing its impact. According to the American College of Rheumatology, “patient self-care is vital to improving symptoms and daily function. In concert with medical treatment, healthy lifestyle behaviors can reduce pain, increase sleep quality, lessen fatigue, and help you cope better with fibromyalgia.”

Exercise

While more research is underway, physical exercise is currently considered to be the most effective treatment for fibromyalgia. Cardiovascular fitness training (“cardio”) can ease symptoms by helping with pain and improving sleep. Ideally, doing 30 minutes of cardio three times each week is recommended. Low-impact exercises like walking, biking, stretching, yoga, tai chi, and water-based exercises are helpful. If regular exercise is new for you or feels like a lot, simply start low and go slow to create a comfortable routine. It may take time to build up your endurance and the intensity of physical activity that you can do.

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Nutrition

Eating a healthy and nutritious diet is also highly recommended. While there currently isn’t a huge amount of strong evidence to recommend one comprehensive dietary strategy to help with fibromyalgia symptoms, a few small studies show promising results for the following nutrition recommendations:

  • If you are low in vitamin D, taking a supplement can help reduce fibromyalgia pain. As with any nutrition supplement, ensure you are buying yours from a reputable source. Check out professional brands recommended by doctors and nutritionists in my wellness store. 
  • Additional supplements that may help include Chlorella green algae, Coenzyme Q10, acetyl-L-carnitine, magnesium, iron, vitamins C and E, probiotics, and Nigella sativa (Black cumin) seeds.
  • Different types of elimination diets have helped different people, such as the vegetarian diet (eliminates meat, poultry, and fish), vegan diet (eliminates all animal products including dairy and eggs), the low FODMAP diet (reduces intake of short-chain carbohydrates that are fermentable oligo-di-mono-saccharides and polyols), a low calorie diet (reduces calorie intake), gluten-free diet (eliminates the protein gluten), or a diet free from both MSG (monosodium glutamate) and aspartame (an artificial sweetener).
  • Reducing inflammation will provide some pain relief. An anti-inflammatory diet has been demonstrated to be effective for many people in my clinical practice.
  • The Mediterranean diet has been shown to decrease fatigue and improve moods.
  • The replacement of some foods may also help, including replacing non-olive oil fats with olive oil and replacing non-ancient grains with ancient grains such as Khorasan wheat, also known as Kamut. 
Photo by Magda Ehlers on Pexels.com

This is a long list of potential dietary strategies and more research is needed. Because many of these should not be combined together, it’s wise to approach these dietary changes cautiously and work with a registered dietitian who is knowledgeable in dealing with your symptoms and can work with you to choose the best path forward.

Lifestyle tips to deal with fibromyalgia symptoms

Improving sleep patterns and sleep hygiene can also be very helpful if you’re dealing with fibromyalgia. For example, try to go to bed and wake up at the same time each day and limit stimulants like caffeine and nicotine as much as possible, especially in the evenings. Establish a relaxing nightly routine that may include reduced screen time, dimmed lights, soft music, meditation, and a warm bath. Also, keep your bedroom comfortable for sleeping by keeping it dark, quiet, and cool. If you suspect you may have a sleep disorder such as sleep apnea, reach out to your healthcare provider.

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Managing stress and moods can also help relieve symptoms. If you experience symptoms of fibromyalgia, pace yourself and balance your need to work and rest by taking breaks when necessary. Also, make time to relax each day and try deep breathing, progressive muscle relaxation, mindfulness, and stress reduction techniques. If you feel lonely or isolated, consider joining a support group that you find to be positive and encouraging—one that shares helpful coping techniques. Cognitive behavioral therapy with a therapist or counselor may help by focusing on how thoughts and behaviors affect pain and other symptoms. If you have any mental health concerns such as anxiety or depression, seek out professional help.

Final Thoughts

Fibromyalgia is a complex condition of chronic widespread pain. It’s thought to result from the brain becoming more sensitive to pain signals, as if even a small signal becomes amplified and feels much stronger. In addition to the pain, people with fibromyalgia tend to also have difficulty sleeping and experience fatigue, stiffness, changing moods, and “fibro fog.”

The American College of Rheumatology recommends that you “look forward, not backward. Focus on what you need to do to get better, not what caused your illness.” Self-care is the mainstay for improving symptoms of fibromyalgia. Current research suggests that the most effective treatment is physical activity. In addition to that, there are several dietary and lifestyle strategies that can help, including certain diets and supplements, improving sleep, and managing stress.

How to Detox Naturally

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Detoxification is an essential function in the body. Believe it or not, your body can detox naturally if you eat a nutritious diet! You wouldn’t know it with so many variations of commercial detoxes and cleanses and each one is advertised with many health claims and compelling testimonials. The question is: Do they really improve skin and digestion, boost the immune system, increase energy, reduce inflammation, or cure diseases? A lot of the time—even when they don’t explicitly say so—they’re code words for a calorie restricted weight loss diet. 

But, what effect can they really have on your health? How can you use nutrition to support your body’s detoxification naturally without spending money on expensive detox `supplements.

What is detoxification?

Detoxification is your body’s own process for breaking down and eliminating toxins. We are all exposed to toxins every day through food, water, and the air we breathe. Toxins include those naturally found in tiny quantities in foods (e.g., methanol naturally occurs in small amounts in some fruits and vegetables—which are very healthy). There are also synthetic toxins found in medicines, pesticides, and preservatives (e.g., sulfur dioxide is used to preserve some fruits and vegetables). 

In fact, the body makes its own toxins through normal everyday processes like digestion, metabolism, and physical activity (e.g., urea which is excreted in the urine). 

The good news is that your body does a great job breaking down toxins and eliminating them.

Because the world is full of toxins that can affect us, we’ve evolved some pretty sophisticated detoxification systems. Detoxification systems are mainly in the liver, but are also located in the kidneys, gut, etc. They help to make toxins less dangerous and allow them to be excreted mostly through urine and stool and also through breathing and sweating.

What does this have to do with nutrition?

These detoxification systems are made from many biochemicals in our bodies, such as enzymes. Part of what makes enzymes work are key essential nutrients like vitamins and minerals. So, getting quality nutrition helps your body maintain all aspects of your health—including detoxification.

What are “detox diets” and “cleanses”?

Search the internet and you’ll find thousands of website pages and posts on these topics. There are so many different types of detox diets and cleanses being advertised. Many make bold promises of weight loss and improved health. 

Detox diets and cleanses often include at least one of the following:

  • Eating more nutritious foods
  • Reducing [junk/processed/fast] foods
  • Avoiding alcohol and/or caffeine
  • Eliminating some common allergens (e.g., wheat or dairy)
  • Replacing meals with smoothies, juices, teas, or powders
  • Short or long-term fasting
  • Only eating/drinking a handful of recommended foods/beverages
  • Taking several dietary supplements and/or laxatives
  • Getting “colon cleanses” (enemas)

Some of these recommendations seem reasonable and healthy. It’s hard to argue that eating more nutritious foods or reducing processed foods isn’t a good step towards better health. However, some of the more extreme recommendations can pose a risk to people including those with underlying health conditions, children, adolescents, athletes, older adults, or those who are pregnant or breastfeeding. As you can imagine, the more foods you eliminate from your diet, the fewer nutrients you will get. So, one of the risks of extreme diets in the long-term are nutrient deficiencies. As we discussed, it’s counterintuitive to cut out too many foods because there are critical nutrients scientifically proven to be necessary for your body’s natural detoxification enzymes to work efficiently. Nutrition is key!

Another risk with certain detox supplements or teas are serious side effects. You may have heard about cases of unsafe ingredients or contamination that have harmed people.

Overall, there is a lack of good quality research into detox diets and cleanses, as most studies have been conducted on animals, not people. As Dr. Robert H. Schmerling from Harvard Health says, “It’s not even clear what toxin or toxins a cleanse is supposed to remove, or whether this actually happens.”

There’s no evidence that detoxes or cleanses actually help your body eliminate more toxins than it normally does. A few studies show that they can help with initial weight loss, however experts believe that’s due to a reduction in calorie intake. The weight lost is often water and carbohydrate (not fat), so it’s easily regained as soon as the dieting stops. There are no studies of the long-term effects of detox diets or cleanses.

Some people claim to feel better and more energized when they’re on these diets. This may be because they’re eating more nutritious foods and fewer processed foods that are high in salt, sugar, and unhealthy fats.

Having said this, there may be medical conditions for which eliminating certain foods is recommended. For example, if you have a food allergy or intolerance or if you need to be on a low-fiber diet due to digestive issues you have a valid reason for eliminating certain foods. Before jumping into a detox diet or cleanse, it’s best to speak with your healthcare provider first.

Nutrition plays a vital role in your body’s ability to naturally detoxify and eliminate toxins. And you don’t need to follow an overly restrictive or extreme detox diet or cleanse to support them.

How to use nutrition to support your body’s natural detoxification

You probably don’t need to eliminate a long list of foods from your diet. In fact, getting enough of your daily nutrients is what can help ensure your detoxification enzymes have what they need to keep up their ongoing very important work. 

Here are a few simple things you can do every day to “detox” yourself:

  • Don’t unnecessarily expose yourself to toxins in the first place. Avoid things like caffeine, sugar, tobacco and alcohol.
  • Stay hydrated by drinking enough water – this promotes excretion via urine. Use a reverse osmosis water filtration system at home if it fits into your budget.
  • Eat at least five servings of fruits and vegetables – choose organic if possible. These are great sources of vitamins, minerals, antioxidants, and dietary fiber.
  • Include a cruciferous vegetable like broccoli or Brussels sprouts. These contain compounds that help support detoxification pathways.
  • Get enough dietary fiber by eating fruits and vegetables, whole grains, beans, legumes, nuts, and seeds. By promoting bowel regularity, these help to eliminate toxins from the body via your poop.
  • Transition to a more plant-based diet will swing your diet towards more high fiber and nutrient-dense foods.
  • Enjoy some naturally fermented foods like yogurt, kefir, kimchi, and sauerkraut. These promote digestive health and support your gut microbiome.
  • Consume lean protein. Protein is needed for many things including maintaining optimal levels of a “master” detoxification enzyme called glutathione.
  • Consult with a registered dietitian to see if you may be lacking in any key nutrients. Follow recommendations to eat more or less of a certain food or nutrient or take high-quality supplements if necessary.

Final thought

Nutrition is a key aspect of detoxification. Your body’s own natural detoxification pathways in the liver, kidneys, etc. include many enzymes that require vitamins and minerals to function optimally. By getting enough of your essential vitamins and minerals, you’re supplying your detox enzymes what they need to work.

Detoxification diets or cleanses that you see advertised online tend to overpromise. They often oversell their abilities to improve health. There are almost no quality human studies showing benefits and there are no long-term studies. I recommend speaking with your healthcare professional before embarking on a detox diet or cleanse. If you are looking to lose weight, consider a nutritious and varied diet with plenty of fruits and vegetables, reduced portion sizes, and be active every day.

If you have questions about diets, nutrition, detoxification, or weight loss consult a registered dietitian who can provide personalized research-based nutrition advice for your health, lifestyle, and goals.

How to Avoid The Most Common Nutrient Deficiencies

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It’s proven: 31 percent of people in the United States are at risk for a deficiency in at least one vitamin or mineral essential for good health. It may be hard to imagine that we don’t get enough nutrition when we see an abundance of food available 24/7, but it’s true. A recent study showed that many of us need more of these top five nutrients: Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, and iron.

Should you be concerned about being low in one or two vitamins or minerals? In a word, yes. That’s because vitamins and minerals are essential for optimal health. Being low may not cause immediate symptoms, but it puts you at risk for many serious diseases that can affect your brain, heart, blood, immune system, metabolism, bones, mental health, etc. Nutrients are key pieces your body needs to maintain all of your systems in good working order. Missing just one or two pieces can throw off the delicate balance you need to be healthy and feel great. That’s because most nutrients don’t have just one vital role to play within the body, they play many, many vital roles.

How would you even know if you’re at risk for a nutrient deficiency? It’s not always obvious. Sometimes symptoms aren’t felt for a long time and sometimes they’re very vague and non-specific. For example, fatigue, irritability, aches and pains, decreased immune function, and heart palpitations can be signs of many things, including a nutrient deficiency. This article goes over the five most commonly deficient nutrients, some of the more obvious symptoms, and foods that are high in each so you can get enough.

Vitamin B6

The number one most common nutrient deficiency found in the US was Vitamin B6. This vitamin is important for your blood, brain, and metabolism. Vitamin B6 helps the formation of hemoglobin in the blood (the part that carries oxygen around). It also helps to maintain normal levels of homocysteine (high levels of homocysteine are linked with heart disease). In addition, this vitamin plays an important role in the production of neurotransmitters (chemical messengers allowing nerve cells to communicate with each other). Not to mention the fact that it’s also involved with over 100 enzyme reactions in the body, mostly for metabolism. 

Some of the main symptoms of a serious deficiency in Vitamin B6 are depression, confusion, convulsions, and a type of anemia called “microcytic” anemia. Symptoms of a less serious deficiency are no less serious. They include increased risks for heart disease and Alzheimer’s. These wide-ranging health effects are why Vitamin B6 is so essential for health. 

Vitamin B6 is found in all food groups. People who eat high-fiber cereals tend to have higher levels of the vitamin because cereals are often fortified with it. Vitamin B6 is also found in high quantities in potatoes, non-citrus fruits (e.g., bananas), and various animal-based foods such as poultry, fish, and organ meats.

Chicken and Potatoes are good sources of Vitamin B6

Vitamin B12

Like Vitamin B6, Vitamin B12 is also very important for your blood and brain. It is needed for the creation of healthy red blood cells and the formation of the outer coating of nerve cells (myelin) which is very important for their optimal functioning.

Vitamin B12 can be a bit difficult to absorb from your food. To improve absorption, it’s important to have adequate acid and digestive enzymes in the stomach. This is because the vitamin is very strongly bound to the proteins in food, and stomach acid and enzymes help to break those bonds and free the vitamin so your body can take it in.

Having a Vitamin B12 deficiency can be caused by a type of anemia called “pernicious” anemia. Pernicious anemia is an autoimmune disease that affects the stomach and reduces its ability to absorb Vitamin B12. A deficiency in Vitamin B12 can then lead to a different type of anemia called “megaloblastic” anemia. Low levels of Vitamin B12 can also cause neurological damage (due to impaired myelination of nerve cells). 

Vitamin B12 isn’t naturally present in most plant-based foods, except it is found in some nutritional yeast products. It is naturally found in dairy, eggs, fish, poultry and meat and is particularly high in clams, beef liver, trout, and salmon. Many breakfast cereals are fortified with Vitamin B12. 

Clams are rich in Vitamin B12

If you are consuming Vitamin B12 supplements or eating foods that are fortified with Vitamin B12, your levels of stomach acid and digestive enzymes aren’t as critical as they are for the absorption of the vitamin directly from foods. This is because when adding Vitamin B12 to foods and supplements, it’s not tightly bound to their proteins and this makes it much more easily absorbed.

Vitamin C

Vitamin C is important for wound healing (by assisting in collagen formation), the production of neurotransmitters, metabolism, and the proper functioning of the immune system. Vitamin C deficiency can result in a disease called scurvy. Symptoms of scurvy include weak connective tissue such as bleeding, wounds that won’t heal, and even the loss of teeth.

Vitamin C also acts as an antioxidant to reduce the damage caused by free radicals that can worsen several diseases such as certain cancers and heart disease. Vitamin C also helps your body absorb the essential mineral iron, which is one of the top five nutrient deficiencies also included in this article.

You can get Vitamin C from many fruits and vegetables. Ones particularly high in Vitamin C include bell peppers, oranges, and orange juice. Other good sources of the vitamin include kiwifruit, broccoli, strawberries, Brussels sprouts, tomato juice, cantaloupe, cabbage, and cauliflower. Vitamin C is not naturally present in grains, but some breakfast cereals are fortified with it.

When choosing foods for Vitamin C, choose the freshest options because levels of the vitamin naturally reduce over time the longer the food is stored. Try, as much as possible, to eat Vitamin C-rich foods raw. If you do cook them, then choose steaming and microwaving instead of prolonged boiling because the vitamin is destroyed by heat and is water-soluble.

Fruit is rich in Vitamin C

Vitamin D

Vitamin D, also known as the “sunshine vitamin,” is very important for your bones. It promotes the absorption of the mineral calcium. When your body has enough calcium, it can maintain normal bone mineralization and prevent problems in the muscles that lead to cramps and spasms. Getting enough Vitamin D and calcium can also help protect against osteoporosis. In addition to all of these bone and muscle impacts, Vitamin D helps to reduce inflammation and modulate both immune function and sugar metabolism. 

Without enough Vitamin D bones can become thin, brittle, or misshapen. Vitamin D prevents these issues known as rickets (in children) and osteomalacia (in adults).

Your skin makes Vitamin D when it’s exposed to the ultraviolet rays of the sun and very few foods naturally contain it. The few Vitamin D-rich foods include fatty fish and fish liver oils (e.g., salmon, trout, cod liver oil). Other foods that naturally contain small amounts of Vitamin D include egg yolks, beef liver, and cheddar cheese. Some mushrooms can contain Vitamin D—particularly those exposed to UV light. 

Salmon is a good source of Vitamin D

Most of the dietary Vitamin D that people in the US get is from fortified foods and beverages. These include some dairy products (mainly milk), certain plant milks (e.g., soy, almond, or oat milks), various breakfast cereals, and a few types of orange juice. Be sure to look at the nutrition labels to see if and how much Vitamin D is in each serving of the food or beverage.

Iron

Iron is a mineral essential for healthy blood so that it can transport vital oxygen throughout your body every second of every day. This happens via a compound in your red blood cells called “hemoglobin.” Iron also supports your muscles (like Vitamin D) and your connective tissue (like Vitamin C). Having adequate iron is necessary for physical growth, neurological development, hormone production, and the function of your cells. 

A deficiency in iron is commonly known as “anemia.” Menstruating women tend to be lower in iron simply because of their regular loss of blood.

Most iron in the body is in the blood, but there is some stored in the liver, spleen, bone marrow, and muscles. This is why iron deficiency progresses slowly from depleting your stores (mild iron deficiency), to reducing the number of red blood cells (marginal iron deficiency), before you get to full-out iron deficiency anemia.

Iron is naturally found in many foods in one of two forms: heme and nonheme. Animal-based foods contain the more absorbable heme form. Plant-based foods naturally contain nonheme iron. This is where Vitamin C comes in. Vitamin C helps your body absorb the nonheme iron from plants, which is why, if plants are a main source of iron in your diet, it’s important to combine iron-rich plants with Vitamin C-rich plants in the same meal.

Some of the best sources of iron include fortified cereals, oysters, white beans, dark chocolate, beef liver, lentils, spinach, and tofu.

Combine Vitamin C rich peppers with beans and lentils to enhance iron absorption

Bottom line

Up to one-third of people in the US are at risk for at least one nutrient deficiency. Most commonly, that deficient nutrient is Vitamin B6, but there are also many people deficient in vitamins B12, C, and D, as well as the mineral iron. Vitamins and minerals are essential nutrients because everybody needs them on a regular basis for good health. Lacking in any one nutrient can have far-reaching consequences. Eating a nutrient-rich diet with a variety of foods can help everyone achieve their health and nutrition goals. If you are uncertain about the nutrient adequacy of your diet, taking a multivitamin is a good insurance policy. Optimal Multivitamin with Iron by Seeking Health is a well-rounded daily multivitamin and mineral supplement with high-potency gentle iron and active B vitamins. Quality matters when it comes to dietary supplement. Consider the bioavailability of the nutrients when comparing prices. Don’t waste your money buying supplements that your body can’t absorb and utilize. Be sure to choose a reputable brand with 3rd party testing to verify the content of the supplement. For trusted professional brands, check out my wellness store. I offer my readers 15% off all purchases.

To know if you’re at risk for a nutrient deficiency, consult a Registered Dietitian who can review your food intake and supplements.

What Food is Good for Your Skin

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There’s no question that “You are what you eat”! What we eat and drink affects all of our vital organs—including our skin. Whether you want to prevent or correct skin issues, there are specific foods that are good for your skin!

Your skin is your largest organ and it plays a vital role in your overall health and wellness. It protects what’s inside you by keeping water and nutrients in, while keeping harmful bacteria and viruses out. Your skin helps you maintain your body temperature and makes vitamin D when exposed to the sun. It’s also full of nerve endings to help you sense the outside world and avoid damage from things that are too hot, cold, or sharp. 

Skin care isn’t only something we need to do on the outside. Your skin is created and nourished from the inside out. The nutrients you consume on a day-to-day basis affect the way your skin feels and looks. Here is a list of some of the essential nutrients you need to keep your skin in top shape so it can play its many fundamental roles and look its very best.

Foods for your skin

Your skin is a complex organ and needs a variety of different nutrients every day to stay healthy. Here are some of my top recommendations.

Water

You may not always think about water as an essential nutrient, but it is. Water plays many important roles in your body. It’s the main component in your cells and fluids. It allows you to maintain your body temperature and it provides shock absorption for your joints. It’s no wonder that adults are 60% water. 

When it comes to our skin, water is just as essential. Your skin has three layers. The outermost layer—the one you see and feel—is called the epidermis. The middle layer is the dermis and underneath that is your hypodermis. When your epidermis doesn’t have enough water, your skin feels rough and loses elasticity. The water your epidermis needs comes from the inside. One clinical study found that when participants who didn’t drink a lot of water increased their intake, their skin became more hydrated and their skin’s “extensibility” improved within 2 weeks. Drinking more water can help skin hydration and may be particularly beneficial if you have dry skin or don’t drink enough water.

How much water do you need every day? According to the Mayo Clinic, women should aim for 2.7 L (11.5 cups) of fluids per day, while men should aim for 3.7 L (15.5 cups) per day. Note that these fluids can come from drinking water or other beverages, and can even come from water-rich foods like soups, fruits, and vegetables. Your personal water needs may be higher if you sweat a lot (from physical activity or living in a hot, humid environment), if you are pregnant or breastfeeding, or if you are prone to urinary or digestive tract conditions (kidney stones, vomiting, diarrhea). 

Protein

Protein is an essential macronutrient which means you need quite a bit of it every day (more than with micronutrients like vitamins where you need much smaller amounts every day). Protein makes up parts of your cells, immune system antibodies, and the enzymes needed for thousands of reactions (including digestion). Your body’s main structure is also made from proteins. This includes your bones, muscles, organs . . . and skin. Different proteins are made by combining different building blocks called amino acids.

Your skin is made up of several different proteins. For example, collagen and elastin are very plentiful and build up the structure of your skin. Over time, and with exposure to the elements, your body’s ability to produce collagen decreases. Keratin is another important protein in your skin. Keratin makes up the outer epidermis layer giving it rigidity and enhancing its barrier protection.

Food That Is Good For Your Skin

The recommended daily amount of protein is based on your body weight. For every 20 lbs you weigh you should try to get just over 7 grams of protein each day. This means a person who weighs 140 lbs needs about 50 g protein/day, while someone who weighs 200 lbs would need about 70 g protein/day. Protein is found in meat, poultry, fish, dairy, and eggs. Plant-based sources of protein include soy, lentils, beans, nuts, seeds, whole grains, and even vegetables like corn, broccoli, and asparagus.

Essential fatty acids

There are two types of fatty acids that are essential nutrients for our health and our skin. They are linoleic acid (omega-6) and linolenic acid (omega-3). Omega-3 fatty acids in particular are antiinflammatory and have been linked to many health benefits including improvements in rheumatoid arthritis, ulcerative colitis, diabetes, heart disease, and psoriasis, to name a few.

A higher intake of linoleic acid is associated with lower levels of skin dryness and thinning as skin ages. On the other hand, a lack of fatty acids is linked to increased water loss from the skin, drying it out and causing weakness in the protective outer barrier.

You can get these essential fatty acids from eating fish (salmon, tuna), shellfish, nuts (walnuts), seeds (flax, chia, pumpkin, sunflower, sesame), oils (soy, canola), leafy vegetables, and avocados.

Food That Is Good For Your Skin

Essential fatty acids are also available in fish oil supplements which may contain additional vitamins and minerals. When buying nutritional supplements, especially fish oil (beware of potential mercury contamination) it is critical to choose reputable brands and the proper dosages. Check out my Wellness Store if you wish to purchase professional brands, only available through health professionals. I offer my readers 15% off their orders to make high quality supplements more affordable.

Vitamin C

Vitamin C is an essential nutrient and has several functions including making other nutrients more absorbable and available. It is a water-soluble antioxidant vitamin that plays many roles in your body, including in skin health.

A deficiency of Vitamin C (scurvy) results in skin lesions, as well as skin that is easily bruised and slow to heal. This is, in part, because of Vitamin C’s role in stabilizing the protein collagen. Another sign of Vitamin C deficiency in the skin affects hair follicles and can cause “corkscrew hairs.” These are examples of why Vitamin C is so important for skin health.

Food That Is Good For Your Skin

Every day you should aim for at least 75 mg of Vitamin C. Fruits and vegetables are rich sources In particular, bell peppers, citrus fruits (oranges, grapefruits), broccoli, cauliflower, strawberries, kiwis, blackcurrants, potatoes, rose hip, and parsley.

Vitamin E

Vitamin E is a group of essential vitamins called tocopherols. They are fat-soluble antioxidants that work synergistically with Vitamin C. When given together, vitamins C and E (and zinc) can speed up wound healing. Deficiency of Vitamin E is linked to red, dry skin.

Vitamin E is often applied directly (topically) on the skin to reduce redness and some of the effects of sun damage. Ingesting Vitamin E helps the skin from the inside by protecting collagen and fats from breaking down. One clinical study successfully improved symptoms of dermatitis (skin inflammation) in participants who took Vitamin E supplements over the course of several months.

Food That Is Good For Your Skin

The recommended daily allowance for Vitamin E (alpha-tocopherol) is 15 mg. You can get Vitamin E in vegetables, oils (wheat germ oil, olive oil, vegetable oil, sunflower oil), nuts (almonds, hazelnuts), spinach, broccoli, corn, kiwis, and soy.

Skin care beyond nutrition

While nutrition is essential, and I’ve covered my top 5 recommendations above, don’t forget other important skin care practices that help protect and nurture your skin. Refer to my earlier blog post to learn how a daily routine with the correct products can give you beautiful skin.

  • Use gentle cleansers and warm (not too hot) water to keep skin clean
  • Moisturize after taking a shower or washing your hands
  • Avoid things that bother your skin such as harsh cleansers, fragrances, and irritating fabrics
  • If you have allergies or intolerances (e.g., to gluten or pollen), avoid those
  • Limit your sun exposure and use sunscreen as appropriate
  • Be physically active
  • Try to get enough quality sleep
  • Use a humidifier and wear gloves when the weather is dry and cold
  • Avoid tobacco

Bottom Line

The nutrients you consume feed your whole body—including your skin. As your largest organ with many critical roles, your skin needs a variety of different nutrients every single day. Water, protein and essential fatty acids are important macronutrients. While the antioxidant vitamins C and E are among some of the micronutrients your skin needs to heal and stay healthy. 

In addition to nutrition, caring for the outside of your skin is also important. Using gentle cleansers, warm water, and moisturizers, and avoiding irritants and allergens will help. If you have any medical concerns with your skin, see your healthcare professional.

How to Choose Probiotic Supplements for Digestive Health

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Are pill-based probiotics really effective for digestive health? Maybe for some people, but not everyone. For example, one clinical study showed that up to 40% of patients taking probiotic supplements did not have any signs of colonization—and subsequently, any related digestive benefits. These results reflect what many health practitioners observe regularly: A significant number of patients don’t achieve relevant results using standard probiotic supplements.

As a Registered Dietitian Nutritionist, I always recommend food first when possible, for achieving optimal health. For those who are allergic to or don’t like food sources of probiotics – yogurt and fermented foods, such as kimchi, kombucha, sauerkraut, and fermented vegetables – you may need to consider taking a supplement to ensure you are on track for a healthy microbiome.

Unfortunately, not all supplements are created equal! Since the FDA does nothing to ensure safety and efficacy of dietary supplements and leaves the responsibility with the individual product manufacturers, it makes it challenging for consumers to find products that are safe, effective and worth the cost. Here are some general guidelines to help you navigate the dietary supplement marketplace:

  1. Don’t decide on nutritional supplements based on cost alone. You truly get what you pay for in this case.
  2. Avoid ordering your supplements from Amazon. Many counterfeit goods are sold by third parties on Amazon. It’s not worth saving a few dollars if you can’t be sure of the contents in the container.
  3. Buy products from high quality companies. High-quality companies will pay for third-party testing to confirm the presence of ingredients, the potency of ingredients, and the absence of contaminants. Quality companies go above and beyond the requirements of cGMPs (current good manufacturing practices) and get third-party certifications related to their manufacturing practices. 
  4. Consult a qualified and trusted health practitioner, meaning someone who has formal academic training in Nutrition with credentials and knowledgeable of your health condition and needs.

When it comes to Probiotics, I have a few specific recommendations:

  1. Choose a supplement with a high number of different strains. Your gut contains over 500 species.
  2. Consume adequate doses to achieve desired results. Effectiveness varies but 5 to 10 billion colony-forming units (CFUs) per day is a good target.
  3. Ensure your supplement contains live strains of bacteria. Probiotic bacteria need to be alive to be effective.
  4. Take your probiotics with a source of prebiotic fiber (see food sources in my recent Microbiome blog post) can help to “feed” the good organisms in the gut.

With hundred of probiotics out there, it can be overwhelming to choose one even with the above guidelines. I highlighted a new product, SynerGI, from my Wellevate Supplement Dispensary that’s worth trying.

Introducing SynerGI

Botanically-Enhanced Probiotics with POS (pectic-oligosaccharides) by Clinical Synergy Professional Formulas. This live-fermented, synbiotic beverage delivers advanced, fast-acting support for digestive health and microbiome vitality.

SynerGI features a powerful liquid delivery system that provides live clinically-tested lactobacillus strains, fermented with 19 organic digestive-supporting herbs, organic berry juice, and pectic oligosaccharide (POS) prebiotic nutrient to support a healthy terrain. SynerGI is non-GMO and contains no artificial preservatives, sugar, gluten, dairy, or lactose.

Live Bacteria

SynerGI contains 8 strains of live beneficial bacteria that deliver a broad-spectrum of digestive, immune and overall health benefits. For example:

  • Bifidobacterium lactis supports nutrient absorption and healthy bacterial populations. B. lactis converts carbohydrates into lactic acid, vitamin B, and other key nutrients, and encourages an optimal low pH environment for healthy microbiome populations to thrive.
  • Bifidobacterium longum promotes a healthy gut environment and supports GI lining integrity; converts carbohydrates into lactic acid and prebiotic oligosaccharides into energy.
  • Lactobacillus acidophilus produces vitamin K and other nutrients that support a healthy microbiome. L. acidophilus also promotes metabolic balance, immune function, and other areas.

As a live-fermented, synergistic formula, SynerGI provides multi-targeted support for key areas of digestive health:

  • Supports a healthy microbiome
  • Relieves occasional diarrhea and constipation
  • Supports long-term digestive function and motility
  • Promotes nutrient absorption
  • Supports GI lining integrity
  • Supports Immunity

Clinical Synergy Formulator Dr. Isaac Eliaz has been using this unique synbiotic to provide advanced digestive and immune support for his patients. This revolutionary formula is now available through the Clinical Synergy Professional Formulas line. You can save 10% by ordering SynerGI through my online store.

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