Inscribed in 2013 on the Representative List of the Intangible Cultural Heritage of Humanity, Mediterranean diet has been recognised as the healthiest diet in the world. And it is not only a nutritional guide created by the people of Crete, and later developed in whole Greece and the whole Mediterranean region, it also a culture and a set of skills, knowledge and rituals. Eating together is the foundation of the cultural identity of the people in the Mediterranean basin, it is a moment of connection in families and the community, emphasizes values of hospitality and neighborliness, respect for the diversity. Women play a crucial role in transmitting knowledge about the Mediterranean diet, they preserve their techniques, respect seasonal rhythms and transmit the values from generation to generation. This is the cultural and social aspect of the diet. What makes it unique is its core, the connection of the people with the earth and embracing what Nature has created. It is not a diet in terms of losing wight program, but the healthiest lifestyle ever practiced.
Our skin is a mirror of our health – what you eat can affect your skin, by supplying it with the nutrients and also reducing inflammation. Inflammation is the reason number one for premature ageing of your skin and body. There are numerous medical researches on the beneficial effect of the diet, I will focus on those that affect your skin. The key here is one word – wholefoods – less almost zero processed, abundance of fruit and veggies, nuts, legumes, whole grains, fish, poultry and rarely red meat. The main fat is olive oil, which is literally everywhere. Red wine is also a must in a moderate quantity – a glass or two a day keeps you away from cardiovascular problems.
Skin loves it because it is rich in antioxidants vitamins, minerals and healthy fatty acids like omega-3s. With antioxidants from fruits and vegetables helping to fight the oxidative stress caused by free radicals, your skin is less prone to ageing symptoms like fine lines, wrinkles and dullness. Similarly, healthy fats from olive oil, nuts, seeds and avocados improves skin hydration from the inside out. This is how this diet balances your skin:
- Reducing inflammation – olive oil is the main hero, loaded with anti-oxidants and vitamins, which affects the skin. Rich in oleic acid, it has anti-inflammatory properties and slowing the ageing of the cells. It fights the free radicals in the skin, which are the root of premature ageing, wrinkles and fine lines. The foundation of the Mediterranean diet is fresh foods, whole grains and healthy fats and proteins which will lower inflammation and can even help skin inflammatory diseases such as psoriasis, eczema, and acne.
- Acne prevention - Research has found that diet is a potential cause of acne, specifically a Western/American diet with a high glycaemic index. A Mediterranean diet contains a naturally low glycaemic index with fresh ingredients which can help stabilize oil production in skin. A high glycaemic index increases inflammation, hormones and oil production which can cause clogged pores and oily skin. Fish, olive oil and vegetables are ideal to help control acne flare ups.
- Antioxidants – the main and best component of the Mediterranean diet are the antioxidants – very precious elements for our overall health. Taken with food, antioxidants are effective in keeping skin healthy, supporting the formation of collagen and improving blood circulation. Antioxidants are essential for fighting against free radicals inside the body, repairing damaged skin and reducing signs of aging. Pairing the Mediterranean diet with topical forms of antioxidants such as a Vitamin C can improve your complexion.
- Hydration – the diet is loaded with foods that have high water content, up to about 80%! Fruits and vegetables are the main source, and of course drinking plenty of water will only benefit your skin and body. Combined with the highly humid air in the Mediterranean, makes women from that region having a glowing and smooth skin.
- And last but not least – the diet promotes a healthy gut biome, that can help improve skin conditions. Foods rich in pro and prebiotics are essential for a healthy gut microbiome.
And now a little bit about Bonésse Skincare and my personal experience. Growing up in Bulgaria, a country very close to and influenced by the Mediterranean, after I moved to Australia I started to experience health issues, due to the local culture of eating. Then all the doctors advised me to go back to my “poor” diet and after almost two years my health is on track for good again. Bonésse was inspired by the Mediterranean culture and diet, and what I did was to incorporate in my products what we eat over there. Main ingredients are taken from the vintage and “old” remedies of the women there, combined with the new biotechnology. Bonésse is a small oasis of the Mediterranean in Australia, trying to educate women to take care of themselves and their skin, by eating well and looking after their skin. The picture below represents a part of what is in Bonésse, it looks like a table full of good and healthy food. Join me in this journey of goodness and feeling good adventures.
