Instead of treating sensitive skin topically, with lotions and creams, why not treat it from the inside out with diet?
About half of the American population says they have sensitive skin, defined loosely as tingling, chafing, burning, itching sensations when exposed to various environmental factors. A similar high prevalence has been reported throughout Japan and Europe, and it appears especially prevalent among women. Often there are no obvious signs, so it was dismissed as a “princess and the pea” phenomenon by the medical community. Now it’s largely recognized as a genuine physiological phenomenon, thought to arise from a breakdown of the skin barrier that allows potentially irritating substances to penetrate the skin and generate an inflammatory reaction. So what can we do about it?
In 2011, a paper was published entitled “Supplementation of Flaxseed Oil Diminishes Skin Sensitivity and Improves Skin Barrier Function and Condition.” In a randomized double-blind 12-week study, researchers gave women about a half teaspoon of flaxseed oil a day versus safflower oil as a control. That’s the amount of oil found in about a teaspoon and a half of flax seeds.
To measure skin sensitivity they painted an irritant chemical on their forearms, and after three months there was significant decrease in skin reddening in the flax group compared to the safflower group. Their skin ended up significantly better hydrated, had significantly better barrier function, was less rough, less scaly, and was smoother. If you watch my 3-min video Flaxseeds For Sensitive Skin you can actually see the changes in a close-up view of the skin. Their skin looked just as dry and scaly before and after the safflower oil intervention, but significantly improved after flaxseed oil.
The best source of flaxseed oil is within the flaxseed itself. Then you get all the nutrition of the whole food, and it’s cheaper and more stable than the oil. Make sure to grind them up to maximize nutrient absorption. Unlike flaxseed oil, you can bake flaxseeds without destroying the omega 3s, and you can even store ground flaxseed for a month at room temperature without spoilage or oxidation.
For more on eating your way towards healthier skin, see my other videos:
- Rosy Glow
- Golden Glow
- Skim Milk and Acne
- Preventing Wrinkles with Diet
- Beauty Is More Than Skin Deep
- Produce, Not Pills to Increase Physical Attractiveness
For more on flax, see:
- Flaxseed vs. Prostate Cancer
- Flaxseed vs. Diabetes
- Flaxseeds & Breast Cancer Prevention
- Flaxseeds & Breast Cancer Survival: Epidemiological Evidence
- Flaxseeds & Breast Cancer Survival: Clinical Evidence
-Michael Greger, M.D.
Image credit: LisaW123 / Flickr
Drug companies hope to capitalize on the fact that the consumption of certain plants appears to lower the risk of diabetes by isolating these plants’ active components for use and sale as pharmacological agents. Though not as profitable, why don’t we just eat the plants themselves?
One plant in particular that’s now been tested is flax. We’ve known for 20 years that having ground flax in your stomach can blunt the blood sugar spike from a meal, but it’s never been tested in diabetics–until now. World Health Organization researchers published an open-label study on the effect of flax seed powder supplementation in the management of diabetes.
Diabetic subjects took a tablespoon of ground flax seeds every day for a month, and, compared to the control group, experienced a significant drop in fasting blood sugars, triglycerides, and cholesterol, as well as the most important thing, a drop in A1C level. If one’s sugars are already well controlled, though, there may be no additional benefit.
How does flax help control blood sugars? Flaxseeds may improve insulin sensitivity in glucose intolerant people. After 12 weeks of flax, researchers found a small but significant drop in insulin resistance, perhaps related to the drop in oxidant stress due to the antioxidant qualities of flaxseeds.
The study profiled in my 3-min video Flaxseed vs. Diabetes showing a tablespoon of daily ground flax seeds for a month appears to improve fasting blood sugars, triglycerides, cholesterol, and hemoglobin A1c levels in diabetics was a non-blinded, non-randomized small study. If it was some drug they were testing, I’d never prescribe it based on this one study, but this isn’t a drug. It’s just flaxseeds. There are just good side effects, so even if this study was a fluke or fraud, flaxseeds have other benefits. In the worst case scenario the seed would still end up benefiting patients who aren’t quite ready or able to reverse their diabetes completely with a plant-based diet.
Flaxseeds are calorically dense, but even adding a half cup of ground flax a day may not lead to weight gain. When 4 tablespoons a day were tested for 3 months the flax group ended up with a slimmer waist than the flaxseed oil or control group. Because of the potential of raw flax seeds to interfere with thyroid function at high doses, though, I would only recommend 2 tablespoons a day. And I would not recommend flaxseed supplementation during pregnancy.
The flaxseed study reminds me of the Prunes vs. Metamucil for Constipation one, or any of those talking about various foods that may control blood sugar (Amla Versus Diabetes), weight (Fat Burning Via Flavonoids), cholesterol (Dried Apples Versus Cholesterol), or sexual dysfunction (Watermelon as Treatment for Erectile Dysfunction). Yes, these foods may help, but why not get at the root of the problem and try to reverse the condition altogether with a healthier diet overall?
The three best books on reversing type 2 diabetes with diet are Defeating Diabetes, co-authored by my favorite dietician, Brenda Davis, and from two of my medical mentors: Dr. Neal Barnard’s Program To Reverse Diabetes Now and Dr. Joel Fuhrman’s The End of Diabetes.
-Michael Greger, M.D.
Image credit: Jill A. Brown / Flickr