06 October,2024 10:16 AM IST | Mumbai | Maitrai Agarwal
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Navratri is a time of spiritual renewal and devotion, but fasting during this period can present challenges for skin health. Many often end up experiencing a host of skin issues because of heightened sensitivity due to restrictive diets. Fret not, maintaining healthy, glowing skin during Navratri fasting is possible. With the right balance of nutrient-dense foods, hydration, and a consistent skincare routine, you can avoid common issues like dryness, dullness, and breakouts. This Navaratri, dermatologists share expert guidance to help you take care of your skin from the inside out and maintain a radiant glow throughout the festival.
During Navratri, devotees often engage in prolonged fasting or restrictive diets that can pose several challenges to skin and hair health. Dr. Akanksha Sanghvi, dermatologist and founder of Oprava Aesthetics, explains, "Insufficient intake of essential vitamins and minerals during religious fast, can lead to depletion of vitamins such as A, C, D, E, and B-complex, as well as omega-3 fatty acids, which can negatively affect skin hydration, elasticity, and overall appearance." She informs us that fasting may trigger increased cortisol levels, which can contribute to skin issues like acne or eczema flare-ups.
Dr. Deepak Jakhar, consultant dermatologist at Dermosphere Clinic, further suggests that dehydration is a primary concern due to reduced water intake and the absence of hydrating foods. "Dehydration can leave the skin parched. This can lead to dry, flaky skin, and a loss of radiance. Moreover, a disrupted eating pattern and an unbalanced diet can trigger acne or breakouts, especially if you consume fried foods, dairy, or sugary items to break the fast.
Sanghvi also cautions about the possible impact on hair, "Inadequate nutrition during fasting can lead to weakened strands, increased shedding, and even hair thinning. It's crucial to maintain a balanced diet and ensure proper nutrient intake to support optimal skin and hair health during fasting periods."
Fasting does not mean you have to compromise on nutrition, especially when it comes to skin health. Jakhar shares a list of nutrient-rich foods you can include in your meals to keep your skin glowing.
Antioxidants (Vitamins A, C, E)
These vitamins protect the skin from oxidative stress, helping to maintain collagen production and repair damaged skin. Apples, bananas, pomegranates, and spinach can provide the necessary nutrients to maintain healthy skin. Also include citrus fruits, pumpkin, and almonds into your diet.
Zinc
An essential mineral for skin healing and combating acne. Foods like nuts, seeds, and yogurt (if permitted in your fast) are great sources.
Biotin
Biotin is vital for maintaining skin hydration and elasticity. During fasting, consume foods like bananas and sweet potatoes to support your skin.
Probiotics
Gut health plays a crucial role in skin health. Fermented foods like yogurt and pickles can help balance gut flora, contributing to clearer skin. Probiotic-rich foods like yogurt also contain lactic acid, which can gently exfoliate the skin and improve texture.
Omega-3 fatty acids
These are anti-inflammatory and help in keeping your skin moisturized and plump. Flaxseeds, chia seeds, and walnuts are excellent sources of omega-3, promoting scalp health and reducing fasting-triggered hair loss.
Also Read: Monsoon Skincare: Follow these tips for healthy skin during rainy season
"During Navratri fasting, it's essential to prioritise whole, nutrient-rich foods to maintain overall health and skin well-being," says Sanghavi. Below, she shares fasting-friendly additions to your meals for improved skin health.
Buckwheat flour
Buckwheat flour is a highly nutritious alternative to traditional wheat flour. It contains about 13.3 grams of protein per 100 grams, making it an excellent plant-based protein source which is vital for repairing damaged skin cells and promoting new cell growth. Buckwheat is also a powerhouse of antioxidants, particularly rutin, which may help reduce inflammation and benefit acne-prone skin. It provides a range of B complex vitamins, essential for energy metabolism, along with important minerals like magnesium, iron, and zinc which support overall skin health and reduce inflammatory acne.
Water chestnut flour
Anti-inflammatory compounds in water chestnut flour called gallium and fisetin are known for their antioxidant properties that can soothe irritated skin, reducing redness and swelling, which is beneficial for sensitive or acne-prone skin. Incorporating dishes made with buckwheat or water chestnut flour can also be beneficial, as they are gluten-free and packed with nutrients.
Kodo millet
One can add kodo millet to their fasting meals which is a great source of dietary fibre and iron. The millet contains essential B vitamins, including niacin and riboflavin, which support skin cell regeneration, improve skin texture, and help maintain a healthy complexion. As compared to other fasting ingredients, kodo millets have a low glycemic index, which prevents sugar spikes during fasting and helps combat skin inflammation and redness, promoting a clearer complexion.
Dehydration and lack of nutrients often cause dry skin and dullness during fasting. Jakhar shares three ways to combat these issues:
Stay hydrated
Drink plenty of water between meals. Try coconut water, lemon water, or infused water with mint and cucumber to stay refreshed and hydrated. Herbal teas such as chamomile or green tea can also help boost hydration while providing antioxidants. Consume fruits and vegetables high in water content, like cucumbers, watermelon, and oranges. These will not only hydrate your skin but also provide essential nutrients
Moisturise regularly
Use a rich moisturizer with hydrating ingredients like hyaluronic acid, ceramides, and glycerin. Apply a thick moisturiser right after showering to lock in moisture.
Avoid long, hot showers
Hot water strips the skin of its natural oils. Opt for lukewarm showers and always moisturize immediately afterward to prevent dryness.
"During Navratri fasting, while your body is going through detox, your skin may become more sensitive," warns Dr Ishmeet Kaur, consultant dermatologist at Dermosphere clinic. It's important to avoid the following:
Harsh exfoliants
Physical scrubs can irritate, especially on dry, sensitive skin. Opt for gentle chemical exfoliants like lactic acid or skip exfoliation altogether if your skin feels too sensitive.
Heavy creams or oils
If your skin becomes oily or prone to breakouts during fasting, avoid using thick, greasy creams or oils that may clog your pores.
Fragranced products
Fragrances in skin care can cause irritation and dryness. Stick to fragrance-free, hypoallergenic products during fasting to prevent any reactions.
Breakouts can be frustrating, especially during fasting. Jakhar lists how you can prevent and manage acne during Navratri:
Avoid oily and sugary foods
Excessive consumption of fried foods or sugary snacks to break the fast can lead to clogged pores and breakouts. Stick to healthier options like roasted nuts, fruits, or homemade snacks.
Cleanse gently
Wash your face twice daily with a gentle, non-comedogenic cleanser to remove excess oil and impurities. Look for ingredients like salicylic acid or tea tree oil, which help in controlling breakouts.
Diet control
Focus on anti-inflammatory foods like green leafy vegetables, nuts, and seeds. Avoid dairy if you notice a correlation between consumption and breakouts.
Consult dermatologist
If you experience sudden breakouts, discuss with your dermatologist regarding the need for specific treatment.
If you prefer to keep your skincare routine natural during fasting, Kaur suggests a few simple remedies to keep your skin fresh and healthy:
Honey and yogurt mask
A smooth mix of 1 tablespoon of honey and 2 tablespoons of yogurt can deeply hydrate your skin in 15 to 20 minutes. Honey is a natural humectant, which means it retains moisture, while yogurt contains lactic acid for gentle exfoliation. This mask can also brighten the skin.
Aloe vera gel
Aloe vera is soothing, hydrating, and great for all skin types. Apply pure aloe vera gel on your face to calm irritation and provide a burst of hydration.
Cucumber and rosewater toner
For a refreshing and hydrating toner, blend cucumber juice and rosewater. This helps to cool, soothe, and tighten the skin.
Gram flour and turmeric face pack
Popular ingredients in Indian beauty rituals combine 2 tablespoons of gram flour and 1/2 teaspoon of turmeric with a little water for a quick face pack. This traditional remedy is excellent for exfoliating dead skin cells and brightening the complexion.
