Welcome To Week Three
This week we look at the A to Z of Healthy Skin
Skin is one of the biggest markers of health and there is a lot you can do with nutrition to help ensure you have healthy skin. People with coeliac disease can run into quite a few skin problems. Dermatitis herpetiformis is an itchy, blistery rash that affects around 10% of people with coeliac disease. Psoriasis also seems to be more common in people with coeliac disease. Apart from that, the fact that people might not be absorbing their nutrients for years before diagnosed can leave skin dry and unhealthy-looking. So what can you do?
LIVE WEBINAR: Wednesday 21st February 1pm
People with coeliac disease might not have been absorbing their nutrients for years before being diagnosed, this can leave skin dry and unhealthy-looking. So what can you do?
Join Sarah Keogh RD for a live webinar on Wednesday 21st February at 1pm.
To register click on the button below.
Strictly gluten free?
This is always the place to start. If you have coeliac disease and any skin problems double check that all of your foods are gluten free and that you have mastered the art of avoiding cross contamination. If even small amounts of gluten are getting in, it can affect how well your body absorbs key skin nutrients. Make sure you check your food list regularly in case your favourite food has changed. Keep an eye on the additions and deletions list from the Coeliac Society or use the app which will update with new additions as soon as we get them. If you think you might have gluten coming in somewhere and you are not sure, you can book in with your dietitian for a check-up. Once you know you are definitely gluten-free you can focus on packing in those healthy skin nutrients:
Vitamin A
This is a key skin nutrient. Vitamin A helps to hold moisture in your skin for added suppleness and comfort. The best place to get Vitamin A is in oil-rich fish like salmon, trout, mackerel and herring. Fresh or tinned both work but you need to eat them at least twice a week. You will also get vitamin A in orange, red and yellow coloured vegetables. Think red and yellow peppers, carrots, sweet potatoes, and butternut squash. Liver is a traditional source of vitamin A – as well as lots of other vitamins if you like it!
B Vitamins
There several vitamins in the B family that are essential for healthy skin. Look out for niacin, riboflavin, and biotin as key nutrients as well as vitamin B6 which helps to regulate hormones. Find Niacin in almonds, sesame seeds and plaice. Look for Riboflavin in whiting, milk, yoghurt and mussels and find B6 in nuts, seeds, mackerel and sea bass. As a general rule, if you eat fish, nuts, seeds and milk regularly, you will be getting the B vitamins you need.
Vitamin C
Vitamin C helps to make collagen, the support structure for your skin. Vitamin C is also an antioxidant that helps to protect skin cells from damage. Fruit is the best place to get vitamin C. Citrus fruits like oranges and grapefruit are best along with kiwis and raspberries. You will also get vitamin C in red peppers and many other vegetables. Aim to have two to three pieces of fruit everyday along with a selection of vegetables. The best advice is to make sure around one third of every meal is made up of fruit, salad, or vegetables.
Vitamin E
Vitamin E is a fat-soluble vitamin which means you find it in foods that are good sources of healthy fats. Vitamin E is a powerful antioxidant which means it can help to protect skin cells from damage. You will find Vitamin E in avocado, olive oil and nuts. But go easy! Too much fat can add excess weight so use small amounts of oil in cooking and only a handful of nuts per day.
Iron
Iron helps to carry oxygen around your body – and skin needs oxygen just like muscles. Almost 50% of women in Ireland do not eat enough iron and people with coeliac disease can have more difficult absorbing it. You will get lots of iron from red meat, eggs, chickpeas, mussels, pumpkin seeds and raisins. Lentils, spinach and kale are also good sources. You need to eat two to three iron rich foods every day.
Supplements
It is best to get your nutrition from food but evening primrose oil is a good skin supplement especially if you have dry skin. Evening primrose oil contains GLA which helps soften and moisturize skin. It takes around three months to see a benefit but can make a difference to dry skin in the long run.
Zinc
Zinc is a key nutrient for healthy skin. It also helps keep hair and nails healthy Find zinc in oil-rich fish like salmon and mackerel as well as all kinds of nuts and seeds.
Putting it together?
• Make sure 1/3 of all meals are fruit, salad or vegetables
• Add seeds to cereals, gluten free bread, salads and yoghurt
• Include fish at least twice a week
• Add iron-rich foods like hazelnuts, pumpkin seeds, red meat and eggs
• Snack on a handful of nuts everyday
• Keep drinking water for perfect hydration
Remember: it takes at least 28 days before you will see the effect nutrition has on your skin – so be patient! If you are still running into problems do ask your GP to refer you to a dermatologist.
Week Three Physiotherapy - Cardio
Join physiotherapist Cathy for week three. The five core strengthening exercises below can be done in the comfort of your own home and can be incorporated daily by themselves or with some of the other moves from previous weeks. Your core is the middle part of your body, and the muscles support your spine, pelvis, back, stomach, and hips.
The information provided in these videos is intended for general guidance and educational purposes only. Always seek the advice of your own general practitioner, chartered physiotherapist, or other qualified health provider with any questions you may have regarding your medical condition or treatment.
As the creator of these videos, I am not liable for any injury or damage that may occur as a result of following the exercises or techniques demonstrated. Consult with your healthcare provider before starting any new exercise program, especially if you have any pre-existing health conditions or injuries.
These videos are not a replacement for individualised assessment and treatment provided by your own chartered physiotherapist or healthcare professional. By participating in these exercises, you agree to do so at your own risk.
Ready To Go?
Check out our recipes for this week. This is not a menu plan but a collection of ideas that you can try as you go. We will add some new recipes each week along with more tips and a focus on a different aspect of nutrition from immunity to heart health.
Pilates Week 3
Exercise
Welcome to week 3 of our exercise program. Well done for sticking with it!
If you are doing the couch to 5km and you can now progress to week 3 or if you feel the pace is too quick for you then you can repeat week 1 or 2.
Remember this is not a competition. We are looking for sustainable lifestyle changes. Your pace is unique to you.
Take as many weeks as you need and the journey.
In week 3 – sessions 1 and 2 – there are now 5 exercises per session.
As in week 1&2, each exercise is performed 12 times (12 reps). When you have finished the 12 reps, move straight onto the next exercise.
When you have finished the 5 exercises, take 30 seconds rest before you start your next set.
Complete 3 sets to finish.
Feel free to substitute exercises from week 1 or 2 in if you feel you are not yet ready for the progressions.
For an extra challenge on the wall sit – you could see how long you can hold it for on the last set. The legs will start to wobble – dig deep and push through – you can do it.
If this is your first time doing an exercise program you may be feeling sore after these sessions. This is absolutely normal. You’re stressing your body and it’s letting you know all about it. I promise you it does get easier. Your body is amazing and will adapt to your new exercise regime. Stick with it. We’ll be half way there at the end of this week.
Enjoy your third week.
As always, feel free to contact me on suzanneclarkept@gmail.com with any questions or queries.
Week Three Workout Plan
Mindfulness Movement
This weeks session is a little different than weeks 1 & 2
as we incorporate gentle yoga poses that can be practiced while sitting at your desk. Taking ten minutes of your time, you will feel calmer, more present and in tune with your body.
