Nutritionist-turned-celeb spa owner shares dietary tips for an A-list glow

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by alexandra klausner

The secret to looking like a celebrity may be in your fridge.

Marius Morariu, holistic nutritionist and co-founder of Manhattan’s celebrity-favorite restaurant tracy martina spa known for preparing stars for the Met Gala and Oscars, features signature facials and a natural skin care line, offering tips on how to glow from the inside out.

“I have a passion for helping people shine,” Morariu told the Post.

Morariu said the healthiest diet for skin is one that addresses inflammation, the inflammation that accelerates aging. Widespread inflammation in the body can also worsen skin conditions such as acne.

“Inflammation is a big problem and it stems from our lifestyle…and eating anti-inflammatory foods can definitely have a positive impact on inflammation,” he explained.

omega 3 fatty acids

Omega-3 acids are known for their ability to fight inflammation in the body.

“Powerful omega-3 fatty acids not only benefit your skin, they also benefit your brain. Many people are afraid of fat, but it’s very important and very good for you. ” Morariu said.

“Omega-3 fatty acids such as EPA and DHA are found in deep-sea fish,” he explained. Vegetarians and people who don’t like seafood can also get omega-3s from supplements made from algae, he said.

Morariu said certain seed oils, such as flaxseed oil and blackcurrant oil, are also high in omega-3s, but you need to be careful with other seed oils.

“Many seed oils, such as canola oil, are high in omega-6 fatty acids. Eating too much of these can lead to the production of inflammatory cytokines and inflammation, which can lead to aging,” he says. explained.

He added that our diets tend to be high in omega-6s. The reason, he added, is that “omega-6s are sneaking into our food.” Eating more omega-3-rich foods can reduce the inflammation caused by omega-6, he explained.

fermented food

Morariu said healthy skin starts with a healthy gut.

“There’s something very powerful called the enterocutaneous axis,” he explained. “What we eat informs our microbiome, and the microbiome informs our mental health and hormones…but it also informs our skin.”

He explained that healthy bacteria in the gut strengthens the immune system, reduces inflammation and positively impacts the body’s largest organ.

“One very direct way to influence your microbiome is to eat fermented foods,” he suggested. He said some people include things like sauerkraut, kombucha and kimchi in their diets to strengthen their microbiome.

However, he cautioned that people with certain medical conditions, such as small intestinal bacterial overgrowth (SIBO), should avoid fermented foods. “You don’t want to take too many probiotics,” he says.

He said “health warriors” may want to invest in gut microbiome testing or allergy testing before adopting a new diet. “They can use this knowledge to revolutionize their health, including their skin health. It may be worth it for them to look a little deeper and find a holistic nutritionist or functional medicine doctor.” “Sho,” he suggested.

Berries, green tea, and foods rich in antioxidants

A diet rich in antioxidants and plant compounds called polyphenols has a variety of benefits for your skin and overall health.

“Antioxidants are very powerful and block free radical damage,” he explained. “Many of them have anti-inflammatory properties, but many of these antioxidants are metabolized by beneficial microbiota in the gut, so they also have secondary benefits,” he said.

He said the intestines take up antioxidants and polyphenols found in foods such as berries and green tea and “convert them into anti-inflammatory compounds.” “Berry is truly a superfood,” he explained.

“They also have a very low glycemic index, which means they don’t dump a lot of sugar into the bloodstream and cause many of the problems found in our Western diets,” he says. added. He said some polyphenols have antioxidant and “energy-producing” properties that benefit both the body and skin.

Vegetables and Fruits – But Be Careful

“Look for colored antioxidant-rich foods, such as vegetables and fruits,” he suggested. It has long been suggested that people should “eat the rainbow” for health, but there is no one-size-fits-all diet.

Vegetables, such as green leafy vegetables like kale and cruciferous vegetables like broccoli, are rich in antioxidants, but you should check your thyroid levels before incorporating too many of these vegetables into your diet. Possibly, Morariu says.

“If you’re eating too many cruciferous vegetables and your thyroid is underactive, which by the way can wreak havoc on your skin…you’ll want to monitor those,” he explained.

fiber and hydration

“You need to eat enough fiber, but you also need to have enough water to allow substances to pass through your body successfully. Because this whole detox and elimination process is about what you ingest to keep certain toxins from being excreted. “Because it’s just as important,” he explained, “because the transit time is so long that it’s produced in the body.”

These toxins “also affect the skin,” he warned.

Foods and drinks to avoid

Sugar and dairy can contribute to a microbiome imbalance, which increases oil production in the skin, which can lead to acne, he explained. He said something called insulin-like growth factor 1 (IGF-1) is also responsible for sebum production.

“Dairy products and sugar raise IGF-1, so if you’re suffering from breakouts and want to try something first before taking medication…give it a chance and change your diet. What do you think.”

Pasta, potatoes, and rice are also “high glycemic index carbohydrates,” which can have negative effects on your skin.

“Apart from inflammation, [omega-6] Oil, it’s also a carbohydrate with a high glycemic index…that’s where a lot of the problems with inflammation come from, and the skin suffers incredibly as well. ”

Alcohol can also cause some skin problems.

Sulfites in alcohol can cause skin swelling, he said, but if you’re going to drink anything, it’s better to drink “a good quality red wine” that contains polyphenols. “It’s the French paradox, isn’t it? In France, people have so much fun, but they look so good, and maybe it’s the wine,” he joked.

He said people also want to avoid alcoholic beverages that are high in additives and sugar, and if they do reach for hard liquor, they should choose tequilas that are lower in sugar.

Processed foods are also a big no-no, he warned.

He said certain processed foods can have a negative impact on the intestinal barrier, causing a condition called leaky gut syndrome. What is leaky gut syndrome? proposed diagnosis Although it is not currently recognized as a medical condition, some people say that the intestinal wall can allow more nutrients and water to pass through or leak into the bloodstream. The body then recognizes these things as foreign and starts fighting them, causing further inflammation in the body.