Let my Script Parley: Lichen Planus -What’s up with your skin?
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This week's Let My Script Parley offers nutritional and dietary supplement recommendations for lichen planus. The epidermis is closely linked to digestion and internal health, so nutrition can be considered as an internal moisturizer for skin health. It is crucial to maintain a colorful diet and avoid stress if you want to cope with Lichen Planus and other skin problems. Carbohydrates, fats, and proteins all impact how your skin looks, especially when they are deficient or excessive. To the contrary, make it a point to have more antioxidants readily available in order to better manage inflammation.
The way one should interpret many skin ailments in which nutrition plays a pivotal role is that your metabolism is bougie because it wants to metabolize the highest quality nutrients. This creates a variety of symptoms when the body is supplied with cheap, low-quality products for a long time. Many of us hold true indigenous genes that are stubborn and incompatible with modern day nutrition. No knock on the Western diet, but it doesn't accommodate some people's indigenous roots. Diets should emphasize foods derived from the soil and trees, healthy fats, and lean protein. In addition, some key supplements, quality sleep, exercising, hydration and stress management play into the equation. Having a healthy, intact gut lining makes nutrition more effective. Here are some nutrients that can have a positive impact for those suffering from Lichen Planus.
Indigestible fiber also known as prebiotic is the preferred food of the microbes in the gastrointestinal tract (GIT) since the body cannot break down this type of food component. In turn, these critters provide essential nutrients for gut integrity and have anti-inflammatory properties. Butyrate, for example, is one of these nutrients. Some examples of fiber rich food are dark leafy greens, cabbages, sweet potatoes, carrots, beets, etc.
As for carbohydrates, let's look for those with adequate fiber content. The purpose is to prevent blood sugar spikes and the unnecessary release of excess insulin. In general, we already know that high insulin can cause adverse effects on skin health. Sweet potatoes, chayote, brown rice, carrots, squash, and quinoa are some examples of complex carbohydrates. Adding fiber to your diet has the beneficial effect of lowering your cholesterol since it reduces low-density lipoproteins, which damage the skin's membranes at high levels.
The type of fat consumed is key to the integrity of the skin. Recall, longer chain fatty acids are beneficial to the texture and composition of the skin. High levels of saturated fat and cholesterol change the natural elastic properties of the cell membrane. Cell entry and exit, as well as communication between fat cells, are controlled by it. Dyslipidemia is associated with a significant activity of pro-inflammatory cytokines. Olive oil, oils derived from wild caught fish, tree nuts, and seeds are rich sources of healthy fats. They can help improve omega-6 fatty acids to omega-3 fatty acids ratio.
Protein is a key ingredient in terms of skin mass, texture, and appearance. The amount and quality of protein plays an instrumental role in skin integrity. Keratin is the protein that is the fundamental ingredient for nails, hair, and skin growth and durability. In addition, quality protein helps reduce inflammation in the gut lining and helps repair damaged tissues and cells. A healthy gut equals healthy skin. Choose lean protein and more plant-based options to have a diverse diet. Wild caught fish, eggs, beans-pulses, dark leafy greens, whole grains, and lean poultry are some options to rotate with.
Vitamin D3 synthesis on the skin is compromised in people with Lichen Planus; the next most effective way to get adequate vitamin D levels is from food and dietary supplements. A practitioner can determine the optimal dosage amount for you by assessing your levels. Vitamin D3 is essential for bone and skin health, regulates calcium metabolism, and boosts the immune system. Salmon, sardine, mackerel, and herring are healthy food sources. Mushrooms are non-animal sources. Metagenics, NOW Brand, Throne, and Integrative Therapeutic are reputable supplement brands.
Lichen Planus individuals tend to be deficient in vitamin E, another fat-soluble vitamin. Among its many functions, vitamin E stabilizes lonely and angry oxygen molecules hanging around the cell membrane by offering them companionship. They also prevent fat degradation, which is scientifically known as lipid peroxidation. Insufficient levels of this nutrient undermine the essential functions of the cell membrane that keep the skin healthy. Including nuts, plant-based oils, fruits, and veggies to your diet may help boost your vitamin E status.
It cannot be stressed enough how critical trace minerals and vitamins are. Several studies have shown that people with Lichen Planus have low levels of selenium and other minerals. These nutrients are active workers because they are cofactors in an abundant number of enzymatic reactions. In essence, they are responsible for the initiation of biochemical reactions that produce vital intermediates and end products necessary for your metabolism. When the immune system is underperforming, selenium must abandon its main duties and lend a hand. Selenium is required to generate glutathione, a detoxifying compound that helps the liver get rid of harmful compounds via detoxification. Among its many benefits to the skin, selenium promotes firmness and prevents wrinkles by keeping free radicals at bay. Seafood and Brazilian nuts are high in selenium, but most people get their selenium from red meat, eggs, commercial breads, and cereals.
Lichen Planus patients should also emphasize the antioxidant lycopene, a colorful compound that provides plants with color and energy. As a defender, they protect your cells from cancer cells and prevent them from interacting with them. A few red fruits and veggies contain this compound, including tomatoes, pink guavas, watermelon, and red bell peppers. Some other notable antioxidants researchers have found that made a positive impact on the symptoms associated with Lichen Planus are anthocyanins. These are associated with dark skinned fruits and veggies like grapes, blueberries, cranberries, purple cabbage, eggplant, and cherries. Turmeric is helpful to include in your cooking because it contains curcumin, an active polyphenol. Best metaphor for polyphenols would be a deck of cards. A polyphenol is a compound that combines many antioxidants in one. The market offers topical turmeric creams for those who are really ambitious.
One plant making a real case for itself against Lichen Planus is purslane, a weed like herb that contains several nutrients including vitamins A, C, and E, melatonin, omega-3 fatty acids, beta-carotene, and a handful of minerals. It sounds like the ultimate herb since it possesses most of the nutrients we have already discussed. According to science, this plant has anti-inflammatory, anti-ulcerogenic, antifungal and antioxidant properties. Its beneficial effects were only promising when coupled with a well-diversified and balanced nutritional plan. Many dosage forms are available, including capsules, whole leaf, extracts, tinctures, oils, and creams. There are many ways to incorporate this super herb.
How would we end this Let’s my Script Parley without mentioning probiotics? This gang lives in and around us. The microbiome in most skin disorders such as acne, viriligo and proriasis is associated with dysbiosis and Lichen Planus is not too far behind. When it comes to insurance purposes, it is wise to utilize a credible source of probiotics. This will help reestablish your gut flora to make short chain fatty acids that are crucial for the integrity of your gut lining and immune system. Some reliable brands are Klarie Labs -Ther-Biotic Complete, Allergy Research Group – Essential -Biotic Complete and Designs for Health – Probiotic Supreme DF.
Based on everything covered in this EP, there are several things to take into consideration. First, human metabolism is an interconnected process. Your internal health is a pivotal factor to your skin. Start thinking in the mindset that nutrition is your internal moisturizer to soothe the actual skin. The nutrients discussed in this script have the ability to prevent free radicals from becoming destructive and to prevent lipid peroxidation. Also, limiting the number of lymphocytes on duty reduces cell damage, since lymphocytes also produce pro-inflammatory substances when performing their tasks. Thus, this allows keratinocytes to develop into keratin and attend to their other responsibilities since lymphocytes are not infiltrating to the stratum corneum and stratum granulosum where keratinocytes reside. The overall message is to think on a larger scale when dealing with skin health. This means embracing all the colorful foods Mother Nature has to offer because they all have their benefits to contribute to proper health. This is the body’s way of saying it's time to adjust and nourish it with nutrient-dense foods since it's Bougie. Balance is our friend. It was an honor to present this EP, and I look forward to shining the Healthfulscopes light on many more topics. As always, Stay Strong & Stay Vivid!
Reference
Guarneri.F et al.(2021). Therapies with Antioxidant Potential in Psoriasos, Vitiligo, and LichenPlanus. MDPI. https://www.mdpi.com/2076-3921/10/7/1087.
Cao. C. et al. (2020). Diet and Skin Aging-From the Perspective of Food Nutrition. MDPI. https://doi.org/10.3390/nu12030870.
Yousef H, Alhajj M, Sharma S. Anatomy, Skin (Integument), Epidermis. [Updated 2021 Nov 19]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-.
Khan. S. et al. (2022). Frequency of Dyslipidemia in Patients with Lichen Planus: A Comparative Cross-Sectional Study. J Liaquat Uni Med Health Sci. https://doi.org/10.22442/jkumhs.2021.00826.
