Put oily food away to keep health issues at bay

Is acne breakout related to the food we eat? Over the years, I had many bouts of acne that were often treated using topical steroids. Is there any food I could include in my diet that will help keep my skin clear?

Oh yes it is! Every aspect of your body is affected by the food you eat. Your skin is a reflection of the nourishment you are providing it. For healthy, glowing skin, 8-10 glasses of water a day is a must. Remember, your body will give you back what you give to it. More the fat intake, more the oil secretion will be, resulting in more sebum buming out on your skin, causing acne. So, keep a tab on your fat intake and stay away from fried food. Studies have linked consumption of food with a high-glycemic index to increased acne. Translation: high-sugar, high-fat food, over processed food, and alcohol are not your friends if you're battling acne. Don't forget that lactose is also a sugar, like fructose and glucose. Dairy products don't suit everyone either and may aggravate acne. Zinc on the other hand is not an ally of acne and so, oysters and dark leafy vegetables could help you break up with the break-out causing bacteria. A sprinkling of pumpkin or watermelon seeds over salads, antioxidant rich berries and green tea are all 'diet yays' to help you go from acne to ac'nay. But do keep in mind, acne is also caused by various environmental factors, stress, and hormonal imbalances. If you are facing severe breakouts despite the above changes, it would be a good idea to consult a dermatologist.

My job has me sitting at my desk from 1pm to 11pm. That invariably covers three meal times - lunch, evening snacks and dinner. I can manage to carry lunch (roti and subzi) and something for snacks, usually fruit or dry salad (carrot, cucumber, beet, radish), but dinner I order in. Please suggest what could I include in my diet to maximize nutritional benefits, and what kind of food can I order for dinner, considering I have a sedentary lifestyle?

It's great that you carry snacks from home and try eating healthy all day. But daily dinner deliveries? Not so great! You may be undoing the benefits of your entire day's healthy eating with your last meal. It's like working hard on a document for hours and then throwing it in the shredder instead of filing it away. Eating dinner from outside everyday has to stop. Carry an extra tiffin from home. No restaurant can replace home cooked food, where the amount of oil is in your control. If you must order in, ask the restaurant to use less oil. Go for safer options like a sandwich, salad with a vinaigrette or low fat tahini dressing (by the side so you gauge how much to add), healthy wraps, idli, sada dosa (without butter), sushi, pasta in arrabiatta or aglio-olio sauce, grilled chicken or vegetables, tandoori kebabs (not fried one's) — where you know the amount of oil used is lesser. Every cuisine has some 'diet gems', you just have to unearth them. Also, go for more filling snacks in the evening, such as upma, dahlia, poha, or a bowl of cereal, or even sautéed noodles or pasta, cooked with less oil (home-made). This will help you feel fuller and avoid over indulgence during dinner. Make sure you eat every two hours and drink plenty of water. Since you're spending such long hours at your desk — get up and walk for five minutes every hour. It's a small change but it will add to your total day's burn.

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