Geraldine Georgeou - The Healthy Skin Diet

SUPPORT YOUR SKIN TO IMPROVE ACNE, PSORIASIS, DERMATITIS, ECZEMA AND OTHER COMMON CONDITIONS

If you suffer from one of these common complaints, is it possible to help, or even heal, your skin by making simple changes to what you eat?

Based on the latest sound science: yes! Nutrition has been proven to help balance hormones and improve gut health and common inflammatory conditions.

If you are suffering acne or rosacea, have skin problems as part of an autoimmune condition or polycystic ovary syndrome, or are searching to improve dermatitis or eczema, this friendly handbook has you covered.

Geraldine Georgeous no-nonsense introduction to the bodys skin and gut systems is followed by case histories of real-life patients, plus 4 weeks of menu plans. Her recipes have already helped thousands; from Apple Pie Smoothie to Lamb Skewers and Fish Tacos, all are deliciously rich in nutrients for cell renewal.

Geraldine Georgeou is an Accredited Practising Dietitian and director of Designer Diets private clinics in Sydney. As well as treating hormone and skin conditions with nutritional advice, she specialises in gut health, inflammation, diabetes prevention and management, and weight loss.

THIS BOOK IS DEDICATED TO
MY LOVING HUSBAND AND SON, MY FAMILY
AND THE MEMORY OF MY STRONG LITTLE MUM.

DISCLAIMER: The information and suggestions in this book are not intended to replace one-to-one medical advice. This is particularly so if you have allergies or other conditions that may give rise to adverse reactions to certain foods or diets. Before undertaking any of the suggestions in this book, therefore, we strongly recommend that you consult your own healthcare professional. Neither the author nor the publisher accepts any liability or responsibility for any loss or damage suffered or incurred as a result of undertaking or following any suggestions contained in this book.

CONTENTS

INTRODUCTION

About Geraldine

If youre a dietitian, and your livelihood is based around helping others achieve their health goals, its hard to admit when youre not in control of your own body.

For years I struggled with polycystic ovarian syndrome (PCOS), its secondary effect of fluctuating weight, and the confusion and guilt that comes with feeling that I should know better. The uphill battle against my own hormones had an impact on my skin and hair, as well as on my confidence when working with patients. So, for me, this isnt just a book: it has been a lifelong journey towards discovering the true power behind nutrition.

Over the years Ive had the privilege of working alongside world leaders in the medical fields of endocrinology, dermatology and gastroenterology. As exciting new science continues to emerge, we have realised the true impact of insulin resistance, inflammation, PCOS, gluten intolerance, coeliac disease and the ways in which food chemicals affect the skin. Today, together with knowing a patients health situation and addressing both nutrition and any underlying medical conditions, we can improve not only their skin, but also their overall health.

Look good, feel good is my mantra. My own experience, while I was also providing dietetic advice to others over the years, has helped me give simple, practical eating and nutrition advice for individuals with problem skin; advice that can be embraced by the entire family. I hope to help take the heartache out of what can be, for many, an upsetting and life-limiting problem.

The clich you are what you eat is absolutely true. I see it every day in practice, and yet somehow its never been explored from the perspective of skin. As the largest organ in the body, skin can benefit from the same nutrition we get from foods that have a positive effect on our heart and other major organs, and even on diabetes.

This book is not a diagnostic tool and should not be used as a substitute for individual medical advice. Rather, it can be used as a general guide to help readers understand possible connections between their skin and their diet, which should be tailored to suit their individual medical and nutritional needs.

From macronutrients and balanced eating, to micronutrients and functional nutrients, I will show you how easy it is to make better food choices and nutritional changes that will support glowing skin and overall better health. My aim is to offer you scientific research on a plate for breakfast, lunch and dinner. I want to give you practical ways to help protect your skin from free radicals caused by sun exposure, by increasing your intake of antioxidants such as vitamins C and E. And Id like to show you how to improve the integrity of your skin, hair and nails by harnessing the natural potential of B vitamins, biotin and vitamin A. I will also discuss how to use pre- and probiotics alongside other anti-inflammatory nutrients to effectively combat conditions such as eczema, rashes, acne and psoriasis.

I hope you, and your whole family, will come back to this book time and time again, and discover new things as you move through your health journey to better, glowing skin.

CHAPTER 1

ALL ABOUT SKIN

THE SKIN SYSTEM

Skin is an organ the largest organ of the body comprising around 15 per cent of your bodyweight. In textbooks you will see it referred to as the integumentary system, derived from the Latin word integumentum , which means covering.

Just as you have a cardiovascular system and a gastrointestinal system, the skin is a system of its own. The skin system includes hair follicles and hair, nails, sebaceous (oil) glands and sweat glands, so, as you can imagine, if youve got one problem with your skin, such as on your face, it could be connected with another part of your integumentary system. It makes sense that we need to understand how skin works with all the other organs and systems in the body; how it can influence your moods and self-confidence; and why worrying about what you put on your skin is only half the answer to helping it stay healthy.

Just as the eyes are said to be the window to the soul, I consider your skin to be the window to your health, yet we often ignore what the body is trying to tell us. We breezily dismiss its messages as just a rash, a bit of eczema or another annoying breakout, and ignore or minimise what these symptoms might really be indicating. In fact, changes in your skin can often be the first hint of an underlying health issue.

Just as the eyes are the window to the soul, your skin is the window to your health.

Layers of the skin

Lets think of the skin as a cake with several layers that have many functions and roles to play. It is made up of three main layers: the epidermis, dermis and subcutaneous layers. The epidermis is a thin, outer, waterproof barrier that keeps your insides in and the outside world out. It is the visible part of the skin and its the layer that makes melanin, which is what gives skin its pigment. Its thinner in some areas, such as your eyelids, and much thicker on the soles of your feet, allowing parts of the body to have different functions and levels of protection. The epidermis is where your hair follicles, sweat glands and sebaceous (oil) glands open onto the surface.