Annnnddd back to Canada! Was lucky enough to get a ride with one of my climbing partners to Detroit, where my parents picked me up and brought me home. It’s been really nice to be home with family. It’s amazing how good a bed and long hot shower feel after a few months of cold showers and sleeping on a wooden platform with a strip of foam :p. It’s also been pretty great being able to use my parents vitamix blender- I definitely have a passion for making smoothies!
I’m currently waiting for an American friend (Nick) to swing by my place so we can head up north(ish) to climb for the next 2 weeks. We’ll stop first in the Guelph/Milton area to climb, where I’ll also be able to stop by my old climbing gym and catch up with my friends. Following that we’ll make our way to Collingwood for a day or two and then spend the rest of our time in the Lionshead area. So excited to climb in Ontario again and to see my friends :). After that we’re going to head back to Windsor, spend a night with my family, and then drive back to Kentucky where I’ll be living for the fall season. Cannot tell you how happy I am being able to climb and travel so frequently!
This article can be found on the One Green Planet website!
Acne is a common nuisance that affects about 85% of teenagers and about 50% of adults. Waking up and finding a big, red spot on your face can really put a damper on your day, leaving you less confident to strive for success. While there is overwhelming evidence for the role of diet in acne and skin health, most dermatologists continue to recommend drugs before considering nutrition. As a result, most people have no idea just how powerful a healthy diet can be at improving skin health. With that said, what can you do to get that clean and clear, glowing and healthy skin with nutrition alone?
1) Reduce your refined sugar intake!
High sugar intakes are a large problem we face as a society. Not only is it a factor for just about any chronic disease, especially diabetes, obesity and heart disease, it is also an underrepresented factor for acne. High sugar intakes result in an increase in insulin activity, leading to an increase in the production of both fat and androgen hormones (e.g. testosterone). These increases enhance the excretion of sebum, making people consuming high sugar diets more prone to acne. Refined sugar can be a challenge to remove from your diet but with a little dedication, you’ll be on your way to a low sugar diet. In as little as a few days of removing sugar, cravings will subside, making it easier for you to stick to your guns. Still craving something sweet after a meal? Opt for fruits! Fruit smoothies can be a great way to both satisfy your sweet tooth and amp up your daily fruit consumption!
2) Drink more water!
Water is essential for life yet most of us don’t drink nearly enough. Water important for the health of every cell and organ in the human body, skin included. This can be easily seen in dehydrated individuals, who tend to have less elastic, more wrinkle prone and dull skin. By drinking enough water, your skin will transform to be more vibrant, elastic and healthy all-around. I find the best way to ensure I’m getting enough water is to drink a tall glass with each meal and to carry a water bottle with me for the rest of the day. Don’t like plain water? Give your drink a healthy boost by adding orange, lemon or cucumber slices. I like to make a large pitcher to keep in the fridge, making it easily accessible at any time.
3) Eat more fruits and vegetables!
We know that fruits and vegetables are important for good health, yet the majority of us don’t get enough. Fruits and vegetables are high in many important nutrients, phytochemicals, fiber and antioxidants that make them superior for promoting healthy skin. The antioxidant content in plants, for example vitamin C, E and beta-carotene, are excellent at fighting free radicals. By reducing free radicals, fruits and vegetables effectively reduce signs of aging, acne and inflammation! They are also great for improving insulin sensitivity, further contributing to both diabetes and acne prevention.
4) Try ginger and turmeric
Both ginger and turmeric have long been used for their impressive array of health benefits. They are both extremely effective at reducing inflammation, as well as acting as an anti-bacterial, making them great for maintaining clear and glowing skin. Ginger has a pungent and fresh taste that works great in many recipes. It can be grated on many dishes to give them a nice ‘kick’. Like smoothies? Try adding a slice of ginger to your next concoction. My favorite way to use ginger is making fresh ginger tea: grate ginger into boiling water, steep for about 10 minutes, add lemon and agave and enjoy! Turmeric on the other hand has a distinctly peppery flavor and mustardy smell, making it a delicious addition to many curry dishes. By also incorporating pepper with turmeric, you can amp up the health benefits associated with consuming turmeric!
5) Use green tea!
The health benefits of green tea are bountiful, extending to improvements in oral health, odor, arthritis, cancer risks, diabetes, heart disease, weight control and blood pressure. Green tea is also excellent at boosting skin health, with documented effectiveness at reducing risks for skin cancer, managing psoriasis and eczema, reducing inflammation, slowing the signs of aging and reducing the incidence and severity of breakouts. Most of these impressive health benefits come from the polyphenols, catechins, which are found in high concentrations in the leaves of tea. These catechins are powerful antioxidants that are useful weapons against free radicals. When drinking green tea, the tea should be steeped in water a bit cooler than boiling temperature for about 2–3 minutes; otherwise the taste may become too bitter. Green tea bags are also highly astringent and can be used topically to manage inflammation. Struggle with morning eye puffiness? Try using frozen green tea bags on your eyes to take away the swelling.
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