Your skin reflects your internal health, and what you put into your body can have a profound impact on its condition. For those of us who suffer from skin conditions like acne, psoriasis and rosacea, understanding the relationship between nutrition and skin health is crucial for managing these conditions effectively.
In this article, we delve into the intricate connection between nutrition and three common skin conditions: acne, psoriasis, and rosacea.
We'll explore the foods that can exacerbate symptoms and those that can help alleviate them. By adopting a mindful approach to your diet, you can empower yourself to nurture your skin from the inside out, promoting a clearer, healthier complexion and overall well-being. So, let's dive in and uncover the dietary secrets to managing these skin conditions effectively.
This post is all about nutrition and skin.
Can Nutrition Impact The Skin?
Q. If you go into your bathroom cabinet and pick up a product, what are you going to see?
A. Vitamins
- Niacinamide. This is vitamin b3
- Retinol. This is Vitamin A
- Glow serums. This is likely a Vitamin C
So, of course, nutrition impacts our skin health. However, it varies from person to person and from skin concern to skin concern.
Diet And Acne
Everyone has experienced some spots or breakouts at some point in their life, and many people blame diet, but acne is mainly caused by genetics and hormones. Yet over 90% of people blame food as an aggravating factor for their skin, and it is easy to assume that acne is caused by a “bad diet.” However, this is a common myth that needs debunking. I have seen people with perfect diets still struggle with acne. The reality is that not every person responds to food in the same way.
So, when it comes to diet and acne, there appears to be a spectrum, and you can fall on either end or somewhere in between. So, on the one hand, people find their skin is highly sensitive to the food they eat and can trigger breakouts; on the other hand, people can eat whatever they want, good or bad, and it has no impact on their skin. But it's important to remember that no matter what, food does NOT cause acne wherever you fall on this scale; it may trigger a breakout in some more sensitive people.
Removing the trigger foods doesn't mean your acne will clear completely. It's often not a cure, but it can help.
So, when it comes to the foods that tend to be the main culprits for triggering acne, there are three main ones;
- Low-fat or skimmed milk.
- High-GI foods, including refined sugar.
- And Some vitamins and dietary supplements.
Milk, Dairy And Acne
Low-fat or skimmed milk can trigger acne in some susceptible people. I want to emphasise that I did not say dairy. I said low-fat milk specifically. Milk has a hormone called IGF-1, which is a naturally occurring hormone, not something added in by any manufacturer. This hormone level is present in your regular full-fat milk, too, but to a lesser extent. The low-fat and skimmed milk have a higher concentration because they have removed some of the fat, and then the ratio of the IGF-1 is higher in comparison.
Great news when it comes to yoghurt and cheese: because of the way they are fermented, most of this hormone gets destroyed, so they don’t often cause a problem. And if you’re only having a drop of skimmed milk in your tea, you're also probably going to be fine. The research shows that it seems to be two or more glasses of low-fat milk that trigger breakouts in susceptible people. So, if you drink a lot of milk and are convinced that milk may be a trigger for you, it is reasonable to try switching to a fortified plant-based alternative for four weeks. But after four weeks, if there has been no improvement, you can then bring it back in.
Now, please don’t completely eliminate a food group without speaking with an RD or doctor, as you might make yourself nutritionally vulnerable in other areas. PLUS, I think dairy is a superfood for the skin because it has iodine and B vitamins that we don’t get in too many other foods.
Refined Sugar, High-GI Foods & Acne
Several large studies involving thousands of participants have linked acne to high-glycaemic foods or a diet high in refined sugar. But again, this doesn't mean that if you try to remove all sugar from your diet, your skin will clear.
So, the glycaemic index is a scale that refers to how quickly a given food can cause a rise in blood sugar. Some examples of high-GI foods include:
- Biscuits
- Cakes
- Flavoured syrups added to tea and coffee
- Sugary soft drinks
- White bread,
- Sweets
So, looking at these examples, these are foods we know we should be careful about eating in excess, not just to protect our skin but for our overall well-being.
How Does Sugar Contribute To Acne?
When we consume refined sugar, such as a can of Coke, our blood sugar levels spike quickly, causing a rapid rise in the hormone insulin and the release of a second hormone called IGF-1. If you are susceptible, IGF-1 activates glands in the skin that increase the production of sebum, which is an oil and can lead to skin congestion, ultimately making the skin more prone to breakouts.
From last week’s article, we also learned that too much added sugar could stiffen collagen fibres in the skin. Collagen is extremely important for skin healing and minimising scarring, so sticking to a lower-GI diet may also help our skin recover from breakouts.
Can I Eat Chocolate If I Have Acne?
Chocolate is often demonised for causing acne. However, with any food, it's the dose that makes the poison. Dark chocolate would be a better choice; it would have a lower GI due to having more cocoa fat and more polyphenols. However, if you love your regular milk chocolate, you can still continue to eat that; it's just being mindful that you're not eating loads of it every single day.
So, trying to follow a low GI diet can be helpful for acne, and if you have polycystic ovarian syndrome (PCOS), it is also helpful to follow a low GI diet. Many people with PCOS also struggle with acne.
Dietary & Vitamin Supplements & Acne
Some dietary and Vitamin supplements, which are widely touted as solutions to skin concerns, can actually make acne worse.
For example, high-dose biotin supplements found in many hair, skin and nail supplements (2,500ug and upwards) can aggravate acne.
Another thing to watch out for is high-dose B12 supplements (in the UK, adults need only 1.5 ug per day).
Finally, whey protein supplements may be a trigger. Whey is derived from dairy milk and contains high levels of IGF-1, which can worsen or trigger breakouts for some. So, maybe try swapping your whey protein for a plant-based alternative, such as pea protein.
On the flip side, there are some supplements that may help acne:
If deficient in vitamin D, optimizing your levels may help.
New research is also emerging on the use of probiotics and acne, so watch this space as we learn more about nutrition and skin.
Nutrition And Skin | Diet For Rosacea
Rosacea is a common inflammatory skin concern, and there are dietary triggers. Reducing exposure to these is an important part of management.
Triggers are individual but can include
- Alcohol
- Spicy foods
- Hot drinks (research shows that the temperature at which tea and coffee are served can cause rosacea flare-ups, not the caffeine)
- Foods that contain a compound called cinnamaldehyde (e.g. cinnamon, tomatoes, citrus and chocolate)
- Food and drinks that are higher in histamines
Dietary Histamines
Histamine is a compound produced naturally in our bodies, but some foods and drinks also contain high levels, particularly foods that are aged or fermented. High levels of histamine cause blood vessels in the skin to widen and increase the appearance of redness and flushing.
Alcoholic beverages are a big contributor to histamines in our diet. Red wine and beer tend to be quite high in histamine; prosecco and dry white wines like Sauvignon Blanc are marginally better. Clear spirits like tequila and vodka have the lowest levels of histamine.
Fermented foods like sauerkraut and kefir and aged cheeses (parmesan, cheddar and blue cheese) are also high in histamine. Processed meats like ham and salami also contain high levels of histamines.
Nutritional Management of Rosacea
Step 1: So the first part of the nutritional management of rosacea is identifying your triggers.
Once you identify them, they don’t have to rule your life or be completely eliminated; instead, work with them and be flexible without being restrictive. If you love red wine but it sets off your skin, choose when you want to enjoy that glass or two. If you’re craving coffee, allow it to cool a little or choose iced tea or iced coffee instead.
Remember, these triggers don’t cause rosacea, but they can add fuel to the fire and aggravate flare-ups. Try to keep a food and symptom diary and identify if you have any patterns with certain foods that you may be eating.
There is also a fascinating connection between rosacea and gut health. Research has shown that patients who suffer from rosacea have an increased chance of developing an overgrowth of H.Pylori, a spiral-shaped bug found in the stomach. This can lead to a range of uncomfortable symptoms such as indigestion, heartburn, nausea and bloating.
It has also been potentially linked with another gut imbalance called small intestinal bacterial overgrowth (SIBO). So, the majority of our gut bacteria should live in the large bowel, and SIBO occurs when bugs travel up to the small bowel and cause symptoms such as bloating and feelings of fullness. Some studies have shown that SIBO is 13 times more likely to occur in people with rosacea than in the general population, and treating this may help with rosacea management.
So, if you do have rosacea, it's a good idea to watch for any gut symptoms and eat to support good gut health.
Nutrition And Skin | Diet For Psoriasis
Psoriasis is another inflammatory skin concern that affects up to 4% of the population. A really big study, known as the APPLE Study (Asking People With Psoriasis about Lifestyle and Eating), is underway at King's College London at the moment because nutrition and psoriasis are really important for many reasons. Hopefully, we will learn a lot more soon as the results of this study are unravelled. I will be closely watching this space and will share any findings as soon as they are released.
Firstly psoriasis is not simply a skin condition, it is closely linked to other medical conditions. Studies have shown that people with psoriasis have a higher risk of developing other long-term health conditions such as heart disease, type-2 diabetes, high blood pressure and high cholesterol. But please don't be alarmed. The good news is that all these conditions respond very well to diet and lifestyle, so taking care of your health is essential. Not only can it prevent the occurrence of these linked conditions, but it can also improve psoriasis itself.
Current evidence also suggests that weight is clinically relevant to psoriasis severity. For those who are overweight or who live with obesity, as little as a 5% reduction in body weight has seen improvements in psoriasis. However, it's important to stress that weight loss only benefits those with psoriasis if their weight is elevated. If their weight lies within a healthy range to begin with, additional weight loss is not recommended.
The Role Of A Gluten-Free Diet For Psoriasis Management
A gluten-free diet may be relevant to a subset of patients with psoriasis who have positive coeliac antibodies. Coeliac disease is about three times more common if you already have psoriasis.
However, if you are negative for coeliac disease, cutting out gluten doesn't seem to have any advantage in managing psoriasis. So, there is a role for gluten-free diets, but it is very specific.
Conclusion
Clearly, the role of nutrition and skin conditions is complicated. However, what all skin conditions have in common is that they are inflammatory in nature. Therefore, I would recommend following an anti-inflammatory diet pattern to help with your skin in addition to the advice above.
Connect with Maria Lucey, RD!
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Recipes You May Enjoy:
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More about the author:
Hi there! My name is Maria, and I am a Registered Dietitian practising in Ireland and Bermuda. I have extensive experience in helping clients improve their health through the power of good nutrition. I hope you enjoyed this article. If you have any questions or concerns, please do not hesitate to contact me. Additionally, if there are nutrition topics or recipes you would like me to make in future posts, please let me know. I would be more than happy to help.
Stay happy and healthy 💚
Your Registered Dietitian
Maria xx
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