The saying ‘you are what you eat’ maybe a clichéd quote, however, its true in the sense of what we consume can have a profound effect on the way our body looks, feels and responds.
What you eat also has an impact on the skin. Here, we take a deep dive and explore the relationship between diet and skin by answering some of the most common questions we receive.
Does Chocolate Give You Breakouts?
Whilst eating chocolate won’t directly make you break out, some of the ingredients in chocolate may aggravate your skin particularly if you have acne or are prone to breakouts.
Why?
Some lower grades of chocolate may contain less cocoa butter but have excessive sugar, vegetable oils and artificial preservatives or fillers.
It is these ingredients like sugar, a refined carbohydrate which is released quickly into the bloodstream that can cause your blood sugar levels to spike, increasing insulin type growth factor 1 (IgF-1). This may increase sebum (oil) and inflammation as our hormones (androgens) become more active.
Is Dairy Bad For My Skin?
Whilst dairy with its calcium benefits is an important choice for our diet, when it comes to your skin, dairy may contain potential offenders like amino acids, lactose and hormones which may inflame existing skin issues of acne, eczema and rosacea.
Lactose, a sugar found naturally in cow milk and milk-derived amino acids raise insulin levels and may increase sebum production, keratinisation and inflammation in the skin. Hormones both natural and synthetic, found in cow’s milk may also have an effect on the skin.
What’s the Link Between Our Gut and the Skin?
Maintaining a healthy gut is important as imbalances between good and bad bacteria in the gut and the diversity of the microbiome can influence the skin. This is called the gut-skin axis. Some studies also show an association between poor diet and worsening of inflammatory skin diseases, for example, psoriasis and atopic dermatitis.
What About Food Sensitivities?
Food sensitivities may also increase pro inflammatory mediators which may trigger acne and eczema. Eating excessive foods high in GI may exacerbate inflammatory skin conditions/diseases too. Refined and processed carbohydrates are considered high GI which are absorbed quickly, causing a sharp rise in blood sugar levels.
Balance is Key
Your diet and skincare habits work hand in hand and finding balance is key.
You don’t have to stop what you enjoy eating, however, if you have a skin condition that maybe triggered with diet choices, look to modify, reduce and understand what works for you.
As a general guide, check chocolate ingredients and choose good quality where possible with less sugar and fats. Dark chocolate is a great and delicious choice.
Some good non-dairy choices include:
- Leafy greens
- Bok choy
- Broccoli
- Tofu
- Nuts e.g., almonds, sesame seeds, sunflower seeds
- Sardines
Pre and probiotics may assist with gut health whilst reducing intake of high GI and swapping for low -medium GI choices can be beneficial.
This includes:
- Dense wholegrain bread and cereals
- Lentils
- Legumes
- Sweet potato
- Milk
- Unsweetened or greek yoghurt
As always, we recommend seeking advice from a qualified nutritionist for individual guidance when it comes your nutritional plan or for specialised dietary advice.
Our Top Skincare Tips
Internal nutrition and what you eat matters but so does having a solid skincare regime. It’s a key element for a glowing healthy skin.
- Cleanse daily to keep skin clean and clear without stripping or drying.
- Apply a serum morning and evening to hydrate and maintain barrier health.
- Introduce a face oil for extra nourishment.
- Exfoliate when necessary.
- Try using a sheet mask regularly to spot treat and boost your skin goals.
For skin barrier impairments and sensitivity: Introduce ingredients that help calm, restore and hydrate.
For breakout prone skin: Introducing ingredients that assist with reducing inflammation, redness, bacteria and post pimple lesions will be beneficial.
Choose from skincare essentials that contain essential fatty acids (omegas), vitamins A, E, C, ferulic acid, and flavonoids like quercetin and anthocyanin. These phyto-actives and vitamins can assist with quenching free radicals, increasing hydration, addressing redness/inflammation, refining and protecting the skin barrier.
They can be found in:
- Br Rosehip Oil
- Bd Luminosity Face Serum
- Bf Restore Face & Body Serum
- Bk Vitamin C Face & Eye Serum
- Hydra Calm Bio Cellulose Mask
- Hydra Balance Bio Cellulose Mask
Need some personalised skincare advice or do you have a question about your skin? Reach out to our qualified skin therapists here.
References:
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9318165/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC2835893/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10755759/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6115795/
- https://www.healthline.com/nutrition/15-calcium-rich-foods
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https://www.diabetesvic.org.au/living-with-diabetes-landing/diabetes-and-nutrition/type-2-nutrition/the-glycemic-index-gi/