Let’s discuss skin. You know, that thing that covers your whole body? Yeah, that. My own skin history has been. well, a rollercoaster. One week it’s glowing like I’m pregnant (I’m not), the next week it’s like I’ve time-traveled back to my cringe-worthy teenage years. Sound familiar?
After all those years of slapping on every cream humanity has ever come up with, I finally got it. What we put into our bodies is as important as what we put on our skin. Maybe even more important. Who knew, right?
The Gut-Skin Axis: It’s Real, Folks
There’s this thing dermatologists talk about, the “gut-skin axis.” Slick way of saying “your belly issues show up on your face.” Yay.
When your digestion is all out of sorts, guess what? Your skin throws a tantrum. Your face is basically the billboard displaying your digestive function. Not quite the bill any of us signed up to run.
I once indulged in a week-long cheese extravaganza. Seven consecutive days of uninterrupted dairy bliss. My skin? It declared war on me. Red bumps aplenty. Hard lesson learned.
Here’s the deal. Your gut bacteria regulate inflammation throughout your body. Bad bacteria = more inflammation = inflamed skin. Simple math, complex biology.
Foods That Make Your Skin Go “Thank You”
Fatty Fish: Not Everything That’s Fat Is Bad
Salmon, mackerel, herring – these are full of omega-3 fatty acids. Your skin adores omega-3s. They soften and hydrate your skin from the inside out.
True story – I started eating salmon twice a week, and my coworker actually asked if I’d had “work done.” Nope, just fish! Best. Compliment. Ever.
Avocados: Worth The Extra Dollar
Yes, they’re expensive. Yes, they go from rock-hard to brown mush in approximately 3.7 seconds. But avocados contain healthy fats that keep your skin soft and moisturized.
I mean, there’s a reason people make avocado face masks. But eating them is even more potent (and less sloppy) than using them. And, you don’t have to scare your roommates or your boyfriend/girlfriend when you walk around the house looking like Shrek.
Nuts and Seeds: Little but Mighty
Walnuts, sunflower seeds, chia seeds – these little powerhouses are full of vitamins and minerals your skin will adore. Vitamin E, zinc, selenium. the good stuff.
I have a bowl of assorted nuts on my desk. Every now and then I snack too many and feel a little sick. But my skin is amazing, so. worth it?
Colorful Veggies: Eat the Rainbow
Bell peppers, carrots, tomatoes, spinach – basically, if it’s colorful, your skin probably has an ulterior motive for making you eat it.
Beta-carotene, the stuff that gives orange and red vegetables their brilliant color, gets converted in your body into vitamin A. Vitamin A is skin’s best friend. It’s the friend who’s always there with a drink in your hand and with a nudge when you have spinach stuck between your teeth.
Foods That Make Your Skin Say “How Could You?”
Sugar: The Sweet Enemy
I adore cake just as much as the next. Possibly more. But sugar induces glycation – a process where sugar molecules bind to proteins (such as collagen) and harm them. What happens? Premature aging.
Is that chocolate bar worth it? Occasionally, in all honesty, yes. Life’s too short. Perhaps not every day, however. Moderation, folks!
Dairy: Complicated Relationship Status
It breaks out on some, but not others. Cow’s milk can cause inflammation in some due to the hormones and proteins it contains.
I tried a dairy elimination for a month. My skin improved, but I was so hungry for cheese that I dreamed about swimming in a fondue pot. I now compromise with reduced dairy, but no way am I giving up cheese entirely. A girl has her limits.
Processed Foods: The Usual Suspects
Chips, fast food, packaged snacks – convenient but full of inflammatory ingredients.
I once ate all processed foods for a weekend road trip. By Monday morning, my skin was so puffy my earrings were snug. That’s not normal, guys.
Hydration: The Most Blatant Advice That Actually Works
Water! Drink it! Lots of it!
I know, I know. Every beauty article ever written tells us to hydrate. It’s maddening because it is true.
If I’m drinking water regularly, my fine lines are barely perceptible. If I’m dry after, say, a glass or two (or three. or four. of wine, no judgment, however), my skin bears witness to appearing as though I slept 5 years older.
Your skin cells are like mini water balloons – they need refilling to be plump and healthy.
Honest Discussion of Skincare vs. Diet
Both matter. You can eat all the salmon in the world, but sleeping in your makeup? Problems.
And then you can have the most expensive serums, but crappy food and not drinking water? Problems as well.
I’ve wasted cringing amounts of money on skincare creams. Some were okay, most were useless. When I finally listened to what I ate, I saw bigger results than from any cream.
You have to eat right. Skincare is the icing on the cake. It’s like painting a house – you first have to fix the building before you pick a good paint color for the walls.
The Two-Week Challenge
If you don’t think so (no trouble), do the following. For two weeks:
- Eat fatty fish twice a week
- Add a handful of nuts or seeds daily
- Double colorful vegetables
- Reduce sugar and processed foods
- Drink more water than you think you need
Take a “before” selfie in natural light. No filters! Two weeks later, take another. Compare.
I tried this and was actually amazed. My skin was less red, clearer, and had this delicate glow that no highlighter has ever been able to conjure up for me.
Nobody’s Perfect
Come on, am I suggesting you’ll never eat chocolate again? No way. That would be depressing. And unrealistic.
Balance is the key. If you eat healthily 80% of the time, that one pizza or ice cream occasionally won’t destroy your skin aspirations.
I still have dessert. I still drink wine with friends. But I’m more mindful to make these luxuries occasional and not every day habits.
Your skin is a reflection of your overall health. Treat it well most of the time, and it’ll be more forgiving when you don’t.
In short, your diet influences your skin more than you know. Rather than shelling out a small fortune on miracle creams, see if you can tweak what’s on your plate first. Your skin (and bank account) may thank you.
Now if you’ll excuse me, it’s salmon night at my place. Gotta keep this “natural” glow going.