Have you devised a skincare routine that should work well, but somehow doesn’t leave your skin as dewy and supple as you’d like?
Maybe you’ve found the perfect toners, moisturizers, and serums for your skin, stocked up on Korean face masks, and other tools like gua sha or face rollers. Yet the most effective skincare rituals can only take your skin so far.
You also need to take care of yourself in other ways. And the most significant of these is your diet.
How Your Diet Affects Your Skin Health
Certain foods and drinks can dehydrate your skin or cause it to produce more oil than normal. They can also increase inflammation and affect your hormones, leading to acne and other skin conditions.
On the flip side, when your diet includes skin-healthy elements, it can keep your skin looking younger and healthier for longer. For example, antioxidants help you maintain skin elasticity. That means staving off wrinkles and fine lines. Eating healthy also boosts your immune system. After all, no one wants to look or feel sickly, right?
Skin Saboteurs: Foods to Avoid
Not all foods and drinks will affect people the same way. But when you know what helps and what hurts your skin health, you can make better food choices. Below are some things to steer away from when ordering food or doing groceries.
- Sugary foods and drinks elevate your body’s insulin levels, causing inflammation. Spiked insulin can also cause your skin to produce more oil. Both inflammation and increased oiliness make you more prone to acne. Studies have linked diets with lower glycemic indexes to having fewer and milder breakouts.
- Milk and dairy products contain hormones that affect your body’s hormonal balance. This can lead to acne. So you should check how your skin reacts when you eat or drink dairy products. If necessary, try alternatives like almond or oat milk.
- Processed and fast food high in unhealthy fats and sugars can increase inflammation and exacerbate skin issues. A study of over 1,000 female adolescents found that eating a lot of fast food, salty snacks, and chocolate confectionery promotes acne breakouts.
- Consuming a lot of caffeine and alcohol dehydrates you, making your skin dry and dull. Excessive intake of caffeine and alcohol can also lead to poor sleep quality and heightened stress and anxiety, both of which cause poor skin health. When you indulge, it’s important to practice moderation and ensure you stay hydrated.
Best Eats for Glowing Skin
What should you eat for healthier skin? While it’s still a good idea to moderate anything you consume, keep reading for skin-boosting items to add to your diet.
- Berries like raspberries, blackberries, and strawberries contain polyphenols and flavonoids. Studies show these antioxidants prevent skin problems from developing because they reduce inflammation. Plus, berry fruits are great in smoothies!
- Coconut products can be ingested or applied directly to the skin. Multiple studies have shown that coconut oil benefits include improved moisture in the skin and reduced amounts of dead skin cells.
- Green leafy vegetables are jam-packed with vitamins, minerals, and antioxidants that help keep your skin clear and young-looking. Top choices include kale, collard greens, spinach, arugula, and microgreens.
- Green tea contains antioxidants that help reduce skin damage from UVB radiation and promote DNA repair. Tea also contains tannins that help slow down skin aging. Tea brewing can also become a ritual that reduces stress levels and improves overall health.
- Omega-3 fatty acids help reduce inflammation. Adding them to your diet means your body can better fight off skin conditions like acne. Top sources include cold-water fatty fish like salmon, mackerel, and tuna and nuts and seeds like flaxseed, chia, and walnuts. They’re also in fortified foods like some brands of eggs, yogurt, and soy beverages. And you can buy dietary supplements like fish oil, cod liver oil, and algal oil.
- Vitamin C has antioxidant and anti-inflammatory properties. Adding it to your diet can help you brighten your skin tone. It also promotes skin regeneration and healing. But a vitamin C deficiency can affect your body’s ability to synthesize collagen. Without collagen, your skin and hair dry out, turning scaly or brittle. You can find high levels of vitamin C in fruits like citruses, pineapples, and mangoes.
A Healthy Lifestyle Means Healthier Skin
Good nutrition and an awesome skincare routine can only go so far in keeping your body healthy and youthful. And you should never forget that the skin is only one of many organs in your body, easily affected by the others.
So don’t forget to put in the effort to keep your mind and body healthy. Practice simple wellness habits, get good sleep and exercise, manage your stress levels, and adopt self-care habits even with a busy schedule. You’ll find you don’t just feel better—you’ll look better than ever, too!
Article by Tess diNapoli
