Top 5 Nutrition Tips for Healthy Skin

Written by Evan, Paramedical Esthetician

Have you ever noticed that your skin looks and feels better when you’re consistent with a healthier and more mindful diet? Like many other things, the function of the skin is linked to what we put in our bodies. It’s important to pay attention to what to avoid and what to reach for in order to get and maintain healthy skin from the inside out. There are a variety of skin concerns that are affected by diet and nutrition, but remember that this is only one piece of a holistic skincare regimen.

AGING

Proper sun protection is always our best defense against aging, but certain nutrients can help boost our skin’s natural ability to fight signs of aging. Antioxidants and phytonutrients that come from some fruits, vegetables, and seeds like blueberries and kale can reduce the harmful effects of oxidative stress which degrades collagen and is caused by sun exposure. Retinol, a common skincare ingredient for many concerns including anti-aging, comes from Vitamin A which we can also get from our diet with eggs, yogurt, or from the beta-carotene in carrots. Vitamin C, usually found in citrus fruits, can help to regenerate collagen in addition to working as a great antioxidant.

Some things we consume can unfortunately advance the aging process. Smoking cigarettes and drinking alcohol are some of the main causes of advanced aging, but foods with a high sugar content can gradually cause a loss of skin elasticity as well. Some deep fried foods also contain components that are harmful to our collagen and elastin.

BREAKOUTS 

Breakouts and acne can be tricky to handle and often require a holistic approach. In addition to topical treatments, omega fatty acids, probiotics, and zinc in our diet can help improve acne and reduce the amount of breakouts. Omega-3 fatty acids found in nuts, flax seeds, olives, avocados, and oily fish like salmon can improve the skin barrier which is essential for the healing and hydration process of the skin. Probiotics help balance good and bad bacteria in the gut which leads to the same result in the skin. Zinc is great in reducing inflammation and promoting wound healing and can be found in red meats, shellfish, and legumes.

On the other hand, high-sugar foods and drinks can cause increased oil production, inflammation, and enlarged oil glands so it’s best to avoid sweets as much as possible to help maintain clear skin. Dairy is also associated with acne as it can throw off the hormonal balance in our bodies which directly affects our skin.

REDNESS

The biggest thing you can do to help with redness is to focus on maintaining gut health with good sources of fiber. Otherwise, the best way to improve redness through diet is to actually to prevent it. There are a handful of clear triggers for redness, most commonly spicy foods and alcohol, but also hot drinks like coffee and tea. The capsaicin or cinnamal in spicy and acidic foods, much like alcohols and hot drinks, dilates the blood vessels which causes redness in most people but especially those prone to rosacea. 

PUFFINESS

It’s really common to notice more puffiness in the face after a night out or after late night snacking. That’s because internal dehydration caused by alcohol or salt intake increases lymphatic fluids to compensate. Usually this results in puffiness under the eyes which is super common, or even the lower parts of the face and neck. The best thing to do aside from treatments like gua sha for lymphatic drainage is to make sure you are well hydrated and to avoid salty foods and alcohol, especially late at night.

SKIN BARRIER

Generally speaking, a healthy skin barrier is related to a healthy gut. The skin barrier is really important for the function of the skin because it maintains hydration and keeps bacteria and pathogens out. A depleted skin barrier will cause the skin to feel more sensitive and prone to irritation. The best way to maintain a healthy gut and skin barrier is to eat a diet of mainly whole foods, as well as some pre and probiotics and fiber.

Processed foods, however, are linked to innumerable health concerns and tend to be higher in sugar, salt, and saturated fat. They often are more calorie-dense and less nutritious which means that we have less room in our diet for better foods. These processed foods can cause an imbalance in the gut which affects the function of the rest of the body including the skin and skin barrier. 

More than anything, it’s important to understand the relationship between healthy skin and a nutritionally conscious lifestyle. Your body prefers consistent patterns in diet to properly maintain balance. Being sustainably healthy looks different for everyone and only you know what’s right for you. Listen to your body and check in with how you’re feeling from time to time in order to stay aware of any significant changes, good or bad.