It’s what’s on the Inside that Counts…How Diet Affects Our Skin

Now a days, websites are not only telling you to properly clean your face every day, but also to clean up your diet if you want that fresh, glowing skin. So how much of this information should actually be taken into consideration? We all know that veganism, keto diets, gluten-free diets among others are becoming increasingly more popular. A good portion of people talking about their diet on social media will also correlate it with their skin health. I personally have gone through several diet changes in the past few years. Reducing dairy consumption, eliminating red meat, drinking more water: I would say my skin looks and feels great. However, I have also made numerous changes to my skin care routine. This is where it gets tricky for researchers because of the numerous variables that play a role in our skin. Hormones, genetics, pollution, climate, habits, age, sex, allergies, etc. A study needs to be quite controlled in order to show a supported conclusion.

I decided to dive into what research I could find online regarding this topic. Up first: dairy. The dreaded “D” word. It seems like lately it is almost uncool to still drink milk. Or maybe I am on Instagram too much? Either way, according to an article written by Kathryn Watson on healthline.com, most studies agree that acne can be irritated by dairy. The reasoning behind this is still fuzzy, though. Dairy cows are treated with artificial hormones, which could in turn affect our body when we consume their milk. Theories also suggest that milk products combined with other popular foods in the western diet (high in processed fats) disrupt our insulin levels and can make you more prone to acne. Around 65% of the population is lactose intolerant (whether they know it or not), and this sensitivity could cause you to also be more prone to breakouts (Watson, 2018).

Sugar may also be the culprit of your bad skin days. The body produces insulin to stabilize the blood sugar after we eat something sugary, and this causes inflammation. It can make our already inflamed skin conditions worse, or possibly create new ones (Benjamin).

Just like some ingredients can worsen skin, there are foods that can greatly help it. According to an article reviewed by registered dietician Taylor Jones, fatty fish (salmon, mackerel) are important to skin health as they are rich in omega-3 fatty acids. They keep skin thick and moisturized while also providing help against free radical damage. Avocados are a great source of Vitamin E, which also help against oxidative damage. “One study in over 700 women found that high intake of total fat-specifically the types of healthy fats found in avocados- was associated with more supple, springy skin” (Jones, 2018).

Skin is the largest organ in our body, so it does reflect our insides quite well. We have all heard the phrase “you are what you eat”, but we don’t always think about it that seriously. It is always important to take care of your body by eating a healthy diet of fruits, vegetables, and proteins in conjunction with plenty of water intake. However, doing this does not guarantee perfect skin, since genetics plays a large role in oil production, pore size, etc. It is not a one size fits all situation, and consulting regularly with professionals (doctors, dermatologists, estheticians) will help to ensure you have the best skin possible.

What do you think our diet has to do with our skin? Have you had noticeable changes in your skin when you made a diet change?

Resources:

Watson, 2018. https://www.healthline.com/health/dairy-and-acne#how-dairy-affects-skin

Benjamin. https://stackedskincare.com/blogs/news/how-sugar-affects-your-skin/018

Jones, 2018. https://www.healthline.com/nutrition/12-foods-for-healthy-skin#section3