{"id":6050,"date":"2024-03-26T07:00:00","date_gmt":"2024-03-26T07:00:00","guid":{"rendered":"https:\/\/www.skinandme.com\/the-dose\/?p=6050"},"modified":"2024-04-04T15:18:00","modified_gmt":"2024-04-04T14:18:00","slug":"ask-a-dermatologist-can-you-eat-your-way-to-better-skin","status":"publish","type":"post","link":"https:\/\/www.skinandme.com\/the-dose\/ask-a-dermatologist-can-you-eat-your-way-to-better-skin\/","title":{"rendered":"Ask A Dermatologist: Can You Eat Your Way To Better Skin?"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/www.skinandme.com\/the-dose\/wp-content\/uploads\/2024\/03\/240326_Healthy-eating.jpg\" alt=\"\" class=\"wp-image-6052\"\/><\/figure>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<p>Link to share article here:<\/p>\n\n\n\n<ul class=\"wp-block-social-links 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5.213-0.027 0.105 2.041 0.839 4.12 2.333 5.563 1.491 1.479 3.6 2.156 5.652 2.385v5.369c-1.923-0.063-3.855-0.463-5.6-1.291-0.76-0.344-1.468-0.787-2.161-1.24-0.009 3.896 0.016 7.787-0.025 11.667-0.104 1.864-0.719 3.719-1.803 5.255-1.744 2.557-4.771 4.224-7.88 4.276-1.907 0.109-3.812-0.411-5.437-1.369-2.693-1.588-4.588-4.495-4.864-7.615-0.032-0.667-0.043-1.333-0.016-1.984 0.24-2.537 1.495-4.964 3.443-6.615 2.208-1.923 5.301-2.839 8.197-2.297 0.027 1.975-0.052 3.948-0.052 5.923-1.323-0.428-2.869-0.308-4.025 0.495-0.844 0.547-1.485 1.385-1.819 2.333-0.276 0.676-0.197 1.427-0.181 2.145 0.317 2.188 2.421 4.027 4.667 3.828 1.489-0.016 2.916-0.88 3.692-2.145 0.251-0.443 0.532-0.896 0.547-1.417 0.131-2.385 0.079-4.76 0.095-7.145 0.011-5.375-0.016-10.735 0.025-16.093z\" \/><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">TikTok<\/span><\/a><\/li>\n\n<li class=\"wp-social-link wp-social-link-youtube  wp-block-social-link\"><a href=\"https:\/\/www.youtube.com\/c\/SkinandMeHQ\" class=\"wp-block-social-link-anchor\"><svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M21.8,8.001c0,0-0.195-1.378-0.795-1.985c-0.76-0.797-1.613-0.801-2.004-0.847c-2.799-0.202-6.997-0.202-6.997-0.202 h-0.009c0,0-4.198,0-6.997,0.202C4.608,5.216,3.756,5.22,2.995,6.016C2.395,6.623,2.2,8.001,2.2,8.001S2,9.62,2,11.238v1.517 c0,1.618,0.2,3.237,0.2,3.237s0.195,1.378,0.795,1.985c0.761,0.797,1.76,0.771,2.205,0.855c1.6,0.153,6.8,0.201,6.8,0.201 s4.203-0.006,7.001-0.209c0.391-0.047,1.243-0.051,2.004-0.847c0.6-0.607,0.795-1.985,0.795-1.985s0.2-1.618,0.2-3.237v-1.517 C22,9.62,21.8,8.001,21.8,8.001z M9.935,14.594l-0.001-5.62l5.404,2.82L9.935,14.594z\"><\/path><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">YouTube<\/span><\/a><\/li><\/ul>\n<\/div><\/div>\n\n\n\n<p>We hear a lot about food and diet these days \u2013 from nourishing our gut microbiome to skipping ultra-processed foods in favour of quality protein, fats and fibre. But what can these foods do for our skin?<\/p>\n\n\n\n<p>While we\u2019ve come a long way from nineties\u2019 fad diets, and have many more science-led, skin-soothing facts in our arsenal, there\u2019s still a lot of misinformation floating around. Our Dermatology Team is here to help you sort fact from fiction and find out whether you really can eat (and drink) your way to healthier skin. Read on for the team&#8217;s expert advice<\/p>\n\n\n\n<h2 class=\"has-large-font-size wp-block-heading\"><strong>Is there a link between your diet and skin<\/strong>?<\/h2>\n\n\n\n<p>Yes, 100% \u2013 but it\u2019s rarely simple. &#8220;Our understanding of the impact food can have on our health and skin has hugely increased in recent years,\u201d explains <a href=\"https:\/\/www.skinandme.com\/meet-the-team\">Dr Malvina Cunningham<\/a>, Consultant Dermatologist. \u201cWe now know that there is a significant relationship between our diet and skin health, although we are learning that this relationship is complex and individual.&#8221;<\/p>\n\n\n\n<p>In fact, according to the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4106357\/\">Journal of Aesthetic and Clinical Dermatology<\/a>, \u201cresearch has uncovered significant evidence that dietary considerations may be important in some dermatological conditions\u201d, including <a href=\"https:\/\/www.skinandme.com\/the-dose\/the-skin-and-me-guide-to-acne\/\" data-type=\"post\" data-id=\"467\">acne<\/a>, skin ageing, psoriasis and even <a href=\"https:\/\/www.skinandme.com\/the-dose\/ask-a-dermatologist-sun-protection-and-skin-cancer\/\" data-type=\"post\" data-id=\"3034\">skin cancer<\/a>.<\/p>\n\n\n\n<h2 class=\"has-large-font-size wp-block-heading\"><strong>Understanding the gut-skin axis<\/strong><\/h2>\n\n\n\n<p>All of the food you eat affects your gut microbiome \u2013 and with that, your skin. Think about your daily intake \u2013 your morning cereal (fibre, vitamins and minerals), your lunchtime salad (protein, calcium and fats), your afternoon cappuccino (<a href=\"https:\/\/www.skinandme.com\/the-dose\/mythbuster-is-caffeine-bad-for-your-skin\/\" data-type=\"post\" data-id=\"1252\">caffeine<\/a>, dairy and sugar), then the curry you have for dinner (oils, carbohydrates and fibre). As that food makes its way through your digestive system, your body metabolises it, breaking it down via enzymes and organisms.&nbsp;<\/p>\n\n\n\n<p>These enzymes, organisms, and trillions of other bacteria make up the gut microbiome \u2013 and they require some serious TLC. If we disrupt our <a href=\"https:\/\/www.skinandme.com\/the-dose\/ask-a-dermatologist-microbiome-skincare-for-healthy-skin\/\" data-type=\"post\" data-id=\"1976\">skin microbiome<\/a> (remember, your skin is an organ \u2013 your largest one, in fact) we notice it pretty quickly \u2013 think red skin, dry patches, breakouts. If our gut microbiome takes a hit, it can present all over the body. Inflammation can cause not just upset stomachs, but can affect skin conditions like acne, psoriasis and rosacea too.&nbsp;<\/p>\n\n\n\n<p>Dr Malvina explains that food rich in refined carbohydrates, added sugar and unhealthy fats can contribute to inflammation across the whole body. \u201cHigh glycaemic index foods can cause spikes in blood sugar levels, which can lead to blocked pores, breakouts and even premature ageing.&#8221;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4106357\/#B13:~:text=This%20theory%20has%20been%20tested%20via%20randomized%20controlled%20trials%20(RCTs).%20In%20one%2C%20a%2010%2Dweek%20low%20glycemic%20load%20diet%20resulted%20in%20improvement%20of%20acne%2C%20with%20histopathological%20examination%20of%20skin%20samples%20revealing%20decreased%20inflammation%20and%20reduced%20size%20of%20sebaceous%20glands.13\">A 2012 study<\/a> found that a 10-week low carbohydrate diet improved subjects\u2019 acne \u2013 with skin analysis showing less inflammation.<\/p>\n\n\n\n<p>So, if you\u2019ve tried a topical treatment for your skin concerns, and aren\u2019t seeing results, a change in your diet may be next on your list.&nbsp;<\/p>\n\n\n\n<h2 class=\"has-large-font-size wp-block-heading\"><strong>How can I improve my skin health through my diet?<\/strong><\/h2>\n\n\n\n<h3 class=\"has-medium-font-size wp-block-heading\"><em>Get your five-a-day<\/em><\/h3>\n\n\n\n<p>Eating unprocessed, whole foods, and plenty of them, is the best way to keep your gut (and by extension, your skin) healthy and happy. That\u2019s because these foods are natural sources of the essential vitamins and minerals our bodies need.<\/p>\n\n\n\n<p>That\u2019s not to say you have to cut out your favourite treats completely, but the \u2018everything in moderation\u2019 adage applies here.<\/p>\n\n\n\n<h3 class=\"has-medium-font-size wp-block-heading\"><em>Switch up your usual go-tos<\/em><\/h3>\n\n\n\n<p>In addition to fruit and vegetables, variety in your diet is key to a good gut. Beans, pulses, complex carbohydrates, whole grains, nuts, seeds, herbs and spices (think turmeric, ginger and garlic), are all cited as hero foods for healthy digestion.&nbsp;<\/p>\n\n\n\n<p>According to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9003261\/\">Nutrients<\/a> (a peer-reviewed journal of human nutrition), \u201cfermented foods have been linked positively with human health [since] the early 1900s.\u201d <\/p>\n\n\n\n<p>So, foods like kimchi, sauerkraut and kefir help your gut by introducing different bacteria to the mix \u2013 boosting our immune systems and reducing inflammation.&nbsp;<\/p>\n\n\n\n<h3 class=\"has-medium-font-size wp-block-heading\"><em>Cook your own food<\/em><\/h3>\n\n\n\n<p>Grab-and-go food is fine in a pinch, but making your own meals regularly is the best way to ensure you\u2019re hitting all your nutrition needs. Whether that\u2019s meal prepping on a Sunday before work, or making time to cook in the evenings, your skin will thank you later.&nbsp;<\/p>\n\n\n\n<h3 class=\"has-medium-font-size wp-block-heading\"><em>Keep a food diary<\/em><\/h3>\n\n\n\n<p>This is worth doing if you\u2019re looking to narrow down the causes of your skin concerns, such as <a href=\"https:\/\/www.skinandme.com\/the-dose\/ask-a-dermatologist-how-to-treat-rosacea\/\" data-type=\"post\" data-id=\"4550\">rosacea<\/a> or <a href=\"https:\/\/www.skinandme.com\/the-dose\/ask-a-dermatologist-six-things-to-know-about-psoriasis\/\" data-type=\"post\" data-id=\"3523\">psoriasis<\/a>, especially if you suspect that sugar, dairy (which contains lactose, a type of sugar), wheat or alcohol are the potential culprits.&nbsp;<\/p>\n\n\n\n<p>Even if it\u2019s inconclusive, bringing this to your GP can help them rule out potential causes.&nbsp;<\/p>\n\n\n\n<h3 class=\"has-medium-font-size wp-block-heading\"><em>Only take supplements for what you need&nbsp;<\/em><\/h3>\n\n\n\n<p>According to the <a href=\"https:\/\/www.nhs.uk\/common-health-questions\/food-and-diet\/do-i-need-vitamin-supplements\/#:~:text=in%20pregnancy.-,Vitamin%20D%20supplement,-From%20around%20late\">NHS<\/a>, <a href=\"https:\/\/www.skinandme.com\/the-dose\/hello-sunshine-why-we-need-vitamin-d\/\" data-type=\"post\" data-id=\"1257\">vitamin D<\/a> is the only nutrient we should all be supplementing \u2013 especially in winter \u2013 as our skin doesn\u2019t absorb enough sunlight, and most of the population is generally deficient.&nbsp;<\/p>\n\n\n\n<p>While it is generally safe to take dietary supplements, eating a balanced and varied diet will give you all the vitamins and minerals you need.<\/p>\n\n\n\n<h3 class=\"has-medium-font-size wp-block-heading\"><em>Get enough sleep and exercise<\/em><\/h3>\n\n\n\n<p>Making time for these all-important health factors is just as important as your diet.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.skinandme.com\/the-dose\/myth-buster-is-beauty-sleep-real\/\" data-type=\"post\" data-id=\"4314\">Sleep<\/a> is how our bodies recharge, and though the amount of sleep we need changes as we age, getting between seven and nine hours a night is always a good idea.&nbsp;<\/p>\n\n\n\n<p>Dr Jason Thomson, Head of Medical at Skin + Me reminds us, \u201cwhen we sleep our skin goes into rest and repair mode. It\u2019s when our skin regenerates itself without any interference from <a href=\"https:\/\/www.skinandme.com\/the-dose\/ask-a-dermatologist-sun-protection-and-skin-cancer\/\" data-type=\"post\" data-id=\"3034\">UVA, UVB light<\/a>, or stress, so sleep well and your skin will look healthy and rested.\u201d&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.skinandme.com\/the-dose\/ask-a-dermatologist-how-does-exercise-affect-your-skin\/\" data-type=\"post\" data-id=\"1225\">Exercise<\/a> is also key to holistic health and wellbeing. Even taking a 30-minute walk after a meal can improve your mental health, minimise spikes in blood sugar and ease overall digestion.&nbsp;<\/p>\n\n\n\n<h3 class=\"has-medium-font-size wp-block-heading\"><em>Minimise stress<\/em><\/h3>\n\n\n\n<p>This is easier said than done, but it\u2019s worth trying to find ways to limit stress, due to its effect on the body.&nbsp;<\/p>\n\n\n\n<p>\u201cWe\u2019ve known for a long time that stress can worsen skin conditions such as psoriasis, acne, rosacea and eczema,\u201d Dr Jason explains. \u201cResearch has identified a complex stress response system, known as the \u2018<a href=\"https:\/\/www.skinandme.com\/the-dose\/the-link-between-mental-health-and-our-skin\/\" data-type=\"post\" data-id=\"1517\">brain-skin connection<\/a>\u2019, which involves the immune system, the brain and the skin driving the underlying biology.\u201d<\/p>\n\n\n\n<p>Dr Malvina adds, \u201cstress causes the release of cortisol, a hormone that helps us deal with anxiety, which can lead to skin inflammation and sensitivity, and issues like acne, rosacea or eczema. It also slows down the skin\u2019s natural ability to heal itself.\u201d<\/p>\n\n\n\n<p>Excess cortisol can also send your sebaceous glands into overdrive and block your pores \u2013 which is why you might notice more spots when you\u2019re stressed \u2013 and can inhibit the production of <a href=\"https:\/\/www.skinandme.com\/the-dose\/ingredient-deep-dive-hyaluronic-acid\/\" data-type=\"post\" data-id=\"3864\">hyaluronic acid<\/a>, a substance that provides elasticity and softness to the skin. When this slows, our skin is more prone to the early signs of ageing, like fine lines, wrinkles and uneven skin texture.<\/p>\n\n\n\n<h2 class=\"has-large-font-size wp-block-heading\"><strong>Key takeaways<\/strong><\/h2>\n\n\n\n<p>Like most things, the key to good skin health is balance. We would never tell you to pass on <a href=\"https:\/\/www.skinandme.com\/the-dose\/ask-a-dermatologist-is-chocolate-bad-for-your-skin\/\" data-type=\"post\" data-id=\"1078\">chocolate<\/a> \u2013 and it\u2019s absolutely fine to enjoy your favourite treats \u2013 just make sure you\u2019re also getting plenty of the good stuff. This will help your skin health, your gut health, and everything in between. And remember, food is fuel! Make the most of it by spicing up your meals (in some cases, literally) and finding recipes that fit in with your lifestyle.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group has-background\" style=\"background-color:#f0f6fb\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group has-background\" style=\"background-color:#edf5f8\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group has-background\" style=\"background-color:#f0f6fb\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<p><strong>New to Skin + Me? <\/strong>Get your first month of personalised skincare for \u00a34.99 with promo code DOSE \u2013 <a href=\"https:\/\/www.skinandme.com\/consultation\/sign-up\/create-account\">complete our quick consultation here<\/a>. <\/p>\n\n\n\n<p><strong>Looking for a routine refresh? <\/strong><a href=\"https:\/\/www.skinandme.com\/login?back=%2Faccount-summary%2Fmanage-upcoming-orders\">Add the Dream Routine to your Skin + Me subscription<\/a>. <\/p>\n\n\n\n<p><strong>In need of a restock? <\/strong>Head to <a href=\"https:\/\/www.skinandme.com\/shop\">The Skincare Shop<\/a> for one-off purchases of your Routine Essentials.<\/p>\n<\/div><\/div>\n<\/div><\/div>\n<\/div><\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Do sugars and fats really cause breakouts? Our Dermatology Team gives their view on the relationship between what we eat and our all-important skin health.<\/p>\n","protected":false},"author":179265348,"featured_media":6052,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2208,1369,1368,1366],"tags":[2628,2638,2639,2646,2640,2645,2643,2637,2641,2629,2630,2642,1631,2632,2636,2634,2633,2644,2631,2635],"class_list":["post-6050","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet","category-health","category-lifestyle","category-routine","tag-acne-and-gut-health","tag-connection-between-gut-and-skin","tag-digestive-health-and-skin","tag-eczema-and-gut-health","tag-gut-flora-and-skin","tag-gut-health-and-dermatology","tag-gut-health-and-skin-health","tag-gut-health-benefits-for-skin","tag-gut-microbiota","tag-gut-brain-skin-axis","tag-gut-skin-axis","tag-healthy-gut","tag-healthy-skin","tag-improving-skin-through-gut-health","tag-inflammation-and-skin-health","tag-intestinal-health-and-skin","tag-probiotics-for-skin","tag-psoriasis-and-gut-health","tag-skin-conditions-and-gut-health","tag-skin-microbiome"],"_links":{"self":[{"href":"https:\/\/www.skinandme.com\/the-dose\/wp-json\/wp\/v2\/posts\/6050","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.skinandme.com\/the-dose\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.skinandme.com\/the-dose\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.skinandme.com\/the-dose\/wp-json\/wp\/v2\/users\/179265348"}],"replies":[{"embeddable":true,"href":"https:\/\/www.skinandme.com\/the-dose\/wp-json\/wp\/v2\/comments?post=6050"}],"version-history":[{"count":4,"href":"https:\/\/www.skinandme.com\/the-dose\/wp-json\/wp\/v2\/posts\/6050\/revisions"}],"predecessor-version":[{"id":6079,"href":"https:\/\/www.skinandme.com\/the-dose\/wp-json\/wp\/v2\/posts\/6050\/revisions\/6079"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.skinandme.com\/the-dose\/wp-json\/wp\/v2\/media\/6052"}],"wp:attachment":[{"href":"https:\/\/www.skinandme.com\/the-dose\/wp-json\/wp\/v2\/media?parent=6050"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.skinandme.com\/the-dose\/wp-json\/wp\/v2\/categories?post=6050"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.skinandme.com\/the-dose\/wp-json\/wp\/v2\/tags?post=6050"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}