How Does Diet Affect Skin Health?

We are what we eat, right? (Or we are at least according to the German philosopher, Ludwig Feuerbach, who first coined the phrase back in 1848.) Most of us can probably relate to feeling sluggish, bloated and uncomfortable after eating a meal that's deep fried, sugary or salty (or all three) compared with a meal that's heavy on the fresh greens and plant proteins.

Carry on eating the high fat, sugar and salt diet, and we'll probably feel this way all the time, and it may get to the point where we don't even realise anymore. But inside, things are probably going awry.

A diet rich in plants, olive oil and oily fish, otherwise known as the Mediterranean diet, is generally considered one of the most health giving diets. Being vegetarian or vegan is also a generally healthy way of supporting your overall wellbeing. Here at Sönd we go one step further and advocate for the alkaline diet, a nutritious way of eating to support the health of body and mind.

But what about the impact of what we eat, on our skin? Can we eat our way to glowing skin? Can we consume a diet to improve skin conditions such as acne? Can we reverse any damage we've done by eating a poor diet? What role in skin health does our diet really play?

Our skin is built from the inside out and is dependent on being supplied the right nutrition and hydration in order to produce healthy skin cells on a daily basis. While we can’t stop the ageing process, we can slow it down by giving the body the nutrients it needs.

So let's dig a little deeper into how much say our diet has in our skin health.

Does What You Eat Really Affect Your Skin?

So, was Herr Feuerbach right? The jury is officially still out on that one. However, what we can be sure of, is that what we eat, on a regular basis, has a direct impact on our health.

For example, if we eat a diet heavily dependent on ready meals, takeaways and highly processed foods high in salt, saturated fat and sugar, then we're more than likely fuelling ourselves on a fast track to obesity, metabolic syndrome, type 2 diabetes, high cholesterol, high blood pressure and potentially, heart disease. The effect of such a poor diet is an unhealthy body.

On the other hand, if we eat a mainly alkaline diet rich in fresh fruits and vegetables with a high intake of whole grains, lean protein and healthy fats, then we're less likely to develop any of these lifestyle diseases. This is because highly processed foods are linked with inflammation.

Inflammation is essentially a good thing. It's part of our immune response. But if left unchecked, by getting the majority of our calories form ultra processed foods, the majority of the time, inflammation levels will rise, and potentially reach chronic levels. Chronic inflammation may then lead to the chronic lifestyle diseases mentioned above.

But what does all this have to do with our skin?

Does Eating a High Sugar Diet Affect Your Skin?

Yes. As we mentioned above, sugar is an inflammatory food. If we consume a lot of sugary foods, then we'll be increasing insulin levels, which in turn, can make skin conditions such as acne and rosacea worse. This is because insulin increases oil production in the skin, meaning that oily, acne prone skin can flare up and appear worse.

But that's not to say that if you don't have acne or any other skin condition, that your skin will just get away with eating a poor diet. You'll find out below what inflammation does for skin ageing!

Does a High Fat Diet Cause Skin Problems?

Essential fatty acids, such as omega 3, found in oily fish, walnuts and flaxseeds, are great for skin health. They provide the nutrients required for healthy skin and help to reduce inflammation.

But not all fats are created equal. Again, eating a diet high in saturated fats can lead to inflammation and a worsening of acne and oily skin. Even if you have 'normal' skin, you may find that the increase in inflammation leads to stressed out skin that becomes red and irritated.

Can a High Sodium Diet Cause Dry Skin?

Sodium, or salt, has a dehydrating effect on the body. Dehydration will show in the skin as dryness, irritation and possibly pigmentation changes.

If you think you may be eating an excess of salt (found in many processed foods as well as in snacks, olives, soy sauce and hard cheeses) then it's time to cut down.

Can a Bad Diet Cause Skin Rashes and Red Skin?

If you have an intolerance to carbohydrates and carb laden foods, then you may find that eating them results in an itchy, red, inflamed complexion and uneven skin tone. Read our post on carbs, acne and irritated skin to find out more.

Can a Bad Diet Cause Acne and Other Skin Conditions?

Having acne prone skin can be upsetting and distressing, and it has many causes. Your diet may be making your acne worse, rather than causing it, so read up on all the different acne causes to work out what might be causing yours.

Can Diet Affect Your Skin Ageing?

Inflammation can also affect our skin, even if we don't have an existing skin condition. High levels of inflammation can lead to an acceleration of the skin ageing process meaning that our skin will become loose as it loses elasticity. You may notice that the texture changes too, becoming less smooth, and an increase in fine lines and wrinkles.

What's the Best Diet for Healthier Skin?

So it's clear, that in order to keep our skin as clear and happy as possible, a good diet is best. This means eating fresh, whole foods and ingredients, as much as possible and keeping the highly processed foods to a minimum.

Taking steps to hydrate your skin is important too. So increase your water intake and decrease your intake of caffeine and alcohol (if necessary) as they're very dehydrating.

Watch out for any nutritional deficiencies. If you eat a varied and healthy diet, you're probably covering all bases. But it may be helpful to consider a supplement for your skin.

Skin Concerns and Food Allergies

Food allergies can cause havoc in our bodies and cause various symptoms, some of which might show through our skin. They can lead to sensitive, itching skin, redness and inflammation.

Allergies can build up over time and can go unnoticed making it difficult to link an allergy to a symptom you are experiencing, such as skin breakouts. Common trigger foods include cows milk, eggs, soya, wheat, fish and nuts.

If you're experiencing a skin concern, cutting out these foods might be the solution. But this isn't easy, so follow our food elimination diet tips on how to do it properly.

If you're interested in learning a little more on how the gut works and how it's linked to various skin issues, read on!

Functions of the Gut

When we eat food it enters our gut, which runs from our mouths to our back passage. The gut has three important functions:

• Digest the foods we eat and convert them into vitamins.
• Absorb nutrients into the body.
• Prevent toxins entering the body.

70% of Our Immune System is Based in Our Gut

Did you know that 70% of our immune system is based in our gut?

If we’re not feeding our bodies the best nutrition, we won’t be able to keep our bodies healthy. Studies are now revealing the strong link between our gut and our brains, calling the gut the “second brain.”

The gut is responsible for producing over 80% of our serotonin, known as our “happiness” molecule. So the link between our gut and our mental health is slowly revealing itself to scientists and researchers.

Our Skin Removes Toxins from Our Bodies

Our bodies have seven channels to eliminate toxins – the liver, kidneys, lymphatic system, bowel, blood, lungs and skin being the largest one.

If any of these organs, like the liver is overloaded, the toxins will be eliminated from the skin, which is how skin issues can evolve.

A Healthy Diet for Healthy Skin

A healthy diet looks to

• Provide your body with sustainable energy.
• Reduce the levels of oxidative stress.
• Reduce toxicity levels.
• Reduce inflammation.
• Reduce the risk of heart disease, diabetes, cancer and depression
• Help keep your skin clear

Gut Problems that Can Result from a Bad Diet

Not eating the right foods can lead to the following:

Leaky Gut

This is when the barrier between your gut and your body allows substances that should stay in the gut pass through into the body. Once in the body, the substances are able to cause inflammatory responses leading to further problems, including in the skin.

Dysbiosis

Our gut contains trillions of microbes including bacteria, fungi, viruses and parasites. The gut contains both good and bad microbes and when these become imbalanced with more bad microbes, in a condition known as dysbiosis.

Small Intestine bacterial overgrowth (SIBO)

This is when bacteria move from the large intestines into the small intestines where they can cause a range of problems.

How Sönd Can Help: The Change You Need to Improve Your Skin

We're passionate about skin care here at Sönd and with our help, you can help your skin on it's way to health and happiness.

Our range of alkalising skin care products have been designed to support the needs of oily, acne prone, dry or sensitive skin, and it could be just what you need to take your skin to the next level! Changing your diet may well help your skin, and how long that might take, will be down to your own skin.

But in the meantime and beyond, there's Sönd skin care!

This article is not meant to treat or diagnose. Please visit your doctor for advice about any health concerns you may have.