Skin Nutrition
What you put
on your skin is only
half the story.
Your skin is a reflection of your life. It reflects the quality of your diet, lifestyle and wellbeing. What you apply topically is important, but true skin transformation is only possible when we also work from within with skin nutrition.
The skin needs a wide range of nutrients in order to thrive, heal and resist premature ageing. Dull, lifeless, inflamed or spotty skin are indications that your body is not getting enough of the nutrients it needs for health, or that poor diet is actively working against a clear, glowing complexion.
Bestow Beauty was founded to support people to nourish their skin from within with all the essential nutrients needed for beautiful skin.
Each meal on the Bestow cleanse has been designed with skin health in mind.
What do we mean by this?
1. We nourish the body with wholefoods and Bestow skin nutrition boosters. With just a little sunshine each day to top up your Vitamin D, the Bestow Cleanse gives your body 100% of the Recommended Daily Intake of each of the essential nutrients need for skin health and total wellbeing. It’s a cleanse of abundance!
2. We remove food and drink that load up the liver and interfere with the body’s natural cleansing processes. We also remove two problematic food groups which can exacerbate skin conditions – congesting foods and heating foods.
These terms might be new to you, so let’s take a look at these two problematic food groups.
What are congesting foods?
When the oil (sebum) in your skin is flowing healthily it plays an important role in protecting your skin and keeping it strong, supple and smooth. However, if your skin has a tendency to congest, congesting foods in your diet will cause the sebum to thicken and block your pores, resulting in bumps and breakouts.
Common congesting foods are: cheese, chocolate, cream, ice-cream, meat fat, peanut butter, chips, fried foods, protein bars and powders.
What are heating foods?
Certain foods can heat your skin, causing it to appear reddened and sensitised. These foods are called ‘vasodilators’ and they heat your skin by increasing the blood flow through your fine capillary system.
Common heating foods are: coffee, alcohol, chocolate, peanuts, spicy foods, chilli, paprika, oranges and strawberries.
SKIN SMOOTHING
+ COOLING ALTERNATIVES
Bestow Cleanse recipes avoid all congesting and heating foods and use smoothing, cooling alternatives instead. The range of five Bestow Recipe Books follow the same skin-friendly principles and will be a great resource for you when you finish your cleanse week.
Bestow Within I contains an education section on heating and congesting foods and provides a very helpful list of food alternatives and lots of recipes to show you how to use them!
Gut Health & Skin Health
When talking about gut-health, people often mistakenly assume we are referring to the stomach, when in fact we are discussing the function of the small and large intestines. Symptoms like bloating, constipation, flatulence and diarrhea are signs that the gut is not happy.
Gut health needs to be addressed on two levels, by supporting waste-removal and by cultivating good microbes in the gut through our food choices. Bestow Gut Love + powder provides support for both by supplying a fibre-rich blend of superfoods to promote regular elimination of toxins as well as probiotics, probiotics and digestive enzymes to rebalance the gut microbiome.
Of course, our food choices still have a huge part to play! A healthy colony of intestinal bacteria is directly linked to mental and emotional wellbeing, a healthy stress response, nutrient absorption, disease prevention, metabolic regulation and healthy skin.
Many of us are living with a depleted colony of healthy gut bacteria. Stress and poor diet often contribute to this. A high sugar diet is particularly damaging to gut health as it feeds bad bacteria and upsets the delicate bacteria balance.
Fermented foods like sauerkraut and yoghurt play a significant role in maintaining the populations of good bacteria that we need in our digestive system. Resistant starch also promotes the growth of good bacteria in our lower bowel. Sources of resistant starch are sweet potato, corn and rice that are cooked and then eaten cold. These gut-friendly foods are used throughout your cleanse week.
When you get the gut working healthily and happily, you clear the way for pure, clear, translucent skin.
Bestow Cleanse Skin Nutrition FAQ’s
Why is there no dairy on the cleanse?
Dairy can be difficult for some people to process and can be a contributor to some skin disorders such as acne and eczema. Some diary products are more problematic than others. For example cheese and cream are more likely to cause skin problems than a bit of milk or yoghurt. Giving your body a break from dairy for seven days will enable you to gauge if your body is better with or without it. If your skin is prone to congestion, you may notice that your skin is clearer by the end of the week as a result of removing dairy products like cheese and cream from your diet.
Why is there no gluten on the cleanse?
Grains containing gluten are hard for some people to digest. Gluten intolerance can cause bloating, malnutrition, stomach-cramps and irregular elimination. This reaction to gluten puts a strain on the body and interferes with natural detoxification and cleansing processes. By removing gluten, you make the digestive process more efficient and optimise nutrient absorption. You may notice that you feel less bloated and experience less flatulence as the cleanse week goes on.
Why is there no refined sugar on the cleanse?
Most of us are aware that refined sugars such as corn syrup, white, brown and raw sugar (which are all high in fructose) are bad news for our health. The liver is the only organ in the body that can metabolise fructose. When a big sugar hit make its way to the liver, often the liver cannot keep up with the demand and the unprocessed fructose is converted into fat.
Furthermore, excess sugar can have a detrimental effect on the quality of our collagen, resulting in wrinkles and premature ageing of the skin.
On the Bestow Cleanse we substitute refined sugars with small amounts of rice malt syrup and black-strap molasses. While refined sugars are essentially empty nutrition, these alternatives supply vitamins and minerals that are beneficial for skin health. The sugar substitutes we use in Bestow recipes are also generally lower in fructose than refined sugar options.
It’s important to note however, that non-refined sugar alternatives are still sugar and are subject to the same liver processing limitations. That is why it is important to eat refined-sugar alternatives only in moderation and why we have kept all sugars to a minimum during the Bestow Cleanse.
Why is there no coffee on the cleanse?
We know this can be a hard one to let go of! But there’s no getting around it – coffee taxes the liver and in doing so inhibits the liver’s ability to be truly effective in detoxing. Because of the powerful effect it has on the body, we recommend removing coffee from your diet during a pre-cleanse week so you get any potential caffeine withdrawal symptoms out of the way. It is often helpful to move to decaf while you work on changing you coffee habit and then remove it altogether. Green tea is also a good alternative as it offers an abundance of antioxidants and contains a small amount of caffeine for a natural pick-me-up.
Why is there no alcohol on the cleanse?
Alcohol comes to the liver marked ‘urgent’, jumping to the front of the cue ahead of all other toxins wasting to be processed. This puts pressure on the liver and often means that the traffic jam of waiting toxins are absorbed back into the blood stream. By removing alcohol during your cleanse week, you free up your liver to be able to effectively process other toxins and wastes in the body, resulting in many skin and wellbeing benefits.
BESTOW BEAUTY PRODUCTS
Bestow skin-nutrition products support your liver with an abundance of the nutrients needed for cleansing, wellbeing and skin health. With modern food production and storage methods, it’s almost impossible for us to achieve the Recommended Daily Intake of all the key nutrients we need each day. Bestow skin-nutrition blends are an essential part of making up the deficit.
The Bestow Skin Essentials Smoothie is a nourishing skincare ritual to include in your daily routine.
This simple snack makes a significant contribution towards your daily RDI’s of key nutrients.
The SIX ESSENTIAL ELEMENTS
for SKIN HEALTH
When it comes to enhancing skin from the inside,
there are six vital nutrients that are absolutely essential for gorgeous, glowing, healthy skin.
1. Water
It is essential to drink six-eight glasses of water each day for health and wellbeing. Because water is free and familiar, its importance is easily overlooked! Our bodies are made up of 60% water and this water needs to be continuously replenished. If our intake of water is too low, dehydration will occur, meaning cells can no longer rebuild tissue, toxins accumulate in our bloodstream, enzyme activity is inhibited and we can feel weak and tired.
Water also has a vital role to play for skin health. Our dermis, the lowest layer of the skin, is a jelly substance in which our collagen and elastin fibres are embedded. This jelly is composed of 80% water and adequate water levels are crucial in maintaining the moisture and flexibility of these fibres.
Water is also crucial for the upper layers of our skin, known as the epidermis. Enzymes naturally found within the epidermis, are reliant on water in order for them to remain active. If the levels get too low, enzyme action is inhibited and the skin begins to suffer.
2. Essential Fatty Acids
Essential Fatty Acids (EFA) deficiency is one of the most common causes of skin problems. Because EFA’s are responsible for oil regulation, a deficiency can present as either very oily or very dry skin and will contribute to premature ageing.
Omega-3 and Omega-6 are families of fats which the body cannot produce on its own, which means they need to be sourced from our diet. Unlike saturated fats which stick together and congest skin, EFA molecules repel one another, making the oil more inclined to remain fluid. Because of these properties, when the sebum created by our oil glands is rich in EFA’s, it flows freely through the pores and out onto the skin’s surface, preventing congestion and even helping to dissolve existing blockages. Once on the surface of the skin, the sebum forms a protective film, helping to buffer your skin from the effects of the environment; keeping it smooth, supple and well moisturised from within.
Food Sources
Oily fish, seeds, grains, almonds and walnuts.
Please note: It is difficult to get an adequate daily supply of EFA’s from food sources alone. Bestow Beauty Oils provide an important daily EFA booster. (see below)
3. Vitamin A
Vitamin A is a fat-soluble vitamin that occurs in two forms. The first is pre-formed vitamin A, which is found in animal-based foods, and the second is provitamin A, or beta-carotene, which is found in plants and is easily converted into vitamin A by the body.
Vitamin A aids in the growth, maintenance and repair of your skin, keeping it strong and supple. It has an important role to play in cellular functioning, keeping cell membranes healthy (preventing invasion by disease-causing microorganisms), helping cells to reproduce normally and supporting healing. Because of these contributions, vitamin A is a very important nutrient for promoting strong, resilient skin.
Did you know that 90% of your vitamin A is stored in your liver? However, your liver requires adequate levels of zinc in order to metabolise and make use of the vitamin A. If you are low in zinc therefore, there’s a good chance you’ll be low in vitamin A as well.
Food Sources
Liver, orange vegetables (sweet potato, carrots, pumpkins), orange fruit (mangos, melons, apricots, peaches), dark leafy greens (spinach, kale, collards, swiss chard) and eggs.
4. B-Complex Vitamins
B-complex vitamins are a water-soluble nutrient family that usually occur together in nature. They are mutually reliant, which means they need the whole family to be present in order to carry out their special tasks in our body.
They play a crucial role in skin health, because our body cannot utilize EFA’s without them present. B-complex vitamins also ensure that the fine oil, or sebum, produced by the sebaceous gland can get out of the follicular canal and onto the skin’s surface where it acts as a protective film.
Because B-complex vitamins are all water-soluble, we need to provide our body with a daily supply of them. There are a number of factors which can negatively impact our B-complex levels. People with diets high in white flour, sugar, alcohol or coffee have a higher risk of becoming deficient in these essential vitamins, as are people who take medications such as antibiotics, sleeping pills or contraceptive pills. Pregnancy, breast-feeding and prolonged stress also all increase the need for B-complex support.
B-complex vitamins help with mood stabilisation, stress resilience and energy support. Make sure you have an abundant supply of these little wellness warriors in your diet!
Food Sources
Liver, brewers yeast, legumes, leafy green vegetables, nuts and whole-grains.
Please note: It is difficult to get an adequate daily supply of B-vitamins from food sources alone. Bestow products provide an important B-vitamin booster. (see below).
5. Vitamin C
This essential vitamin has long been valued for its role in boosting the immune system and preventing viral and bacterial infections. However, what most people don’t realise, is that vitamin C has a very important part to play in the formation of collagen
Fibroblasts, our anti-ageing cells, are dependent on having adequate levels of vitamin C in order to form quality collagen. A vitamin C deficiency will result in collagen fibres that are unstable and rapidly degraded, leading to an increase in fine lines and visible wrinkles.
Vitamin C is an active player in the formation of connective tissues and can accelerate wound healing. It also stimulates micro-circulation, strengthens the capillary walls and improves the body’s absorption of iron, which is vital for ensuring the skin receives adequate supplies of oxygen.
The Bestow Rise & Shine ritual helps give you a head-start on your Vitamin C intake for the day.
Food Sources
Most fruit and vegetables. Vitamin C heroes are red peppers, currants, parsley, kiwifruit, watercress, broccoli, citrus, brussels sprouts and tomatoes.
6. Zinc
Zinc is a trace mineral that is a necessary element in a wide array of skin processes from healing wounds to preventing stretch-marks. A whopping 20% of the body’s total zinc supply is found in the skin.
Unfortunately, it is a mineral that many, if not most, people are deficient in. The problem begins at soil level. Modern food production methods have left significant trace mineral gaps in our fruits and vegetables, and zinc is one of the casualties.
Other factors that can contribute to zinc deficiency are eating a diet high in processed foods and/or taking an oral contraceptive pill.
What’s so great about zinc?
Zinc is the keratinizing mineral that builds the integrity and strength of your skin. Seventy different enzymes in the skin rely on zinc, which means that deficiency can negatively impact on the normal functioning of your skin.
It is also essential for the production of new skin cells, meaning that if you lacking in zinc, your skin can become very fragile and weak.
Zinc is necessary for the production of collagen (your anti-wrinkle fibre) and for the maintenance of elasticity in your skin. Even a slight deficiency can impede the formation of this anti-ageing fibre, resulting in wrinkles or a tendency to develop stretch marks.
Zinc is also a very important mineral for treating acne, as it helps to stabilise oil glands. It works well in partnership with Vitamin A to clear pustules and pimples.
Food Sources
Oysters, liver, beef, lamb, pork, chicken, eggs, salmon, tuna, pumpkin, sunflower seeds, almonds, wholegrains and wheat-germ.
Please note: It is difficult to get an adequate daily supply of zinc from food sources alone. Bestow products provide an important zinc booster. (see below).
Have a skin nutrition question?
Post your question in The Bestow Cleanse Community Facebook Group and Jenny will respond. You’re probably not the only one wondering about it and others will benefit from the discussion. Alternatively, you can email your question to Jenny directly on hello@bestowbeauty.com.
