When we think about our skin and skin health we might think about cleansers and moisturizers, but the foods we choose to eat can have a big impact on skin health. Whether its acne, rosacea, eczema or psoriasis, they can all be impacted by what we eat. Even aging, the appearance of wrinkles, is impacted by what we eat. Other lifestyle factors like sleep, activity and stress can also have major impacts on skin health. Let’s look at a few of the most common skin concerns and how to improve them.

The foods you choose to eat can improve or worsen certain skin conditions. #skinhealth #saslife Click To Tweet

Acne

Acne is very common, and there are varying degrees of severity. There are several pathways that can lead to an increase in acne. There is most definitely a hormonal component. Most adolescents will have some aspect of acne at some point as they go through puberty and hormonal changes. Women can also see an increase in acne around menstruation and during menopause or perimenopause as well. Acne has also been linked to elevated insulin levels and inflammation. Dairy products and high glycemic foods (sweets, highly processed carbohydrates, etc.) have been linked to an increase in acne.

Rosacea

Rosacea is an inflammatory skin disease. There is a strong correlation between rosacea and gut dysbiosis. One study showed that patients with rosacea were 13x more likely to have SIBO and treating SIBO led to a significant improvement of symptoms. Other studies have shown that an H. Pylori infection is associated with the development of rosacea.

Food can also trigger/flare rosacea in some people. Everyone is different so this won’t apply to everyone, but it might help to reduce these common food triggers for a while to see if symptoms improve:

Hot foods
Spicy foods
Alcohol
Cinnamaldehyde containing foods – tomatoes, citrus, chocolate, etc.
Histamine-rich foods – aged cheese, processed meats, wine, etc.

Eczema and Psoriasis

Both eczema and psoriasis are inflammatory skin conditions with strong immune system connections. Psoriasis is recognized as an autoimmune condition, while eczema isn’t necessarily, but has very similar characteristics. Studies show that avoiding food triggers can improve both, with the most common food triggers being gluten and dairy.

Skin Aging

Causes of skin aging can be categorized as intrinsic or extrinsic, or natural aging vs. premature aging. Inflammation and oxidative stress are thought to be causative factors in both types of skin aging. As we get older, our skin naturally goes through structural and functional changes that can impact its appearance such as loss of collagen or oxidative stress, leading to reduced skin elasticity, the formation of wrinkles and sagging. This is a natural process but can be accelerated by external factors such as UV radiation from sunlight, pollution, cigarette smoking and inadequate nutrition. Taking supplemental collagen has been shown to reduce wrinkles, improve skin hydration and elasticity.

Improving Skin through Food Choices

As you can see, there are many common underlying aspects of skin issues. Anti-inflammatory diets, avoiding food triggers and supporting gut and immune health can help address underlying inflammation.

There are also many nutrients needed to support all of the processes that lead to healthy skin such as:

vitamins A, C, D and E
selenium
zinc
copper
omega-3 fatty acids
polyphenols such as flavonoids and carotenoids.

So, the first step in improving skin health is switching over to a nutrient dense, whole foods diet that limits highly processed foods. We also want to make sure we are adequately hydrated and manage stress, as these also play big roles in skin health. Here’s how you can do that:

Eat a colorful variety of plant foods.

The phytonutrients in plant foods have strong antioxidant and anti-inflammatory properties.
Aim for 8-10 servings of fruits and vegetables per day.
Beans and lentils are also great sources of phytonutrients.
Don’t forget about herbs and spices.

Ensure adequate intake of omega-3 rich fatty fish like salmon, sardines, mackerel and herring.

Omega-3 fatty acids are very potent anti-inflammatories. Omega-3s from plant-based foods (flax, hemp, chia seeds and walnuts) can help as well, they are just not as powerful.
Aim for 2-3 servings of omega-3 rich fish per week.

Ensure adequate nutrient intake.

Base meals around protein, nutrient dense carbohydrates, healthy fats and plenty of non-starchy veggies.
Eat a wide variety of real, whole foods.

Ensure adequate water intake.

Start with drinking ½ your body weight in ounces (if you weigh 160 pounds, this would be 80oz daily).
Limit alcohol and sugary drinks as this can increase both oxidative stress and inflammation.

Optimize your microbiome.

A growing body of evidence is showing that there is a direct connection between our skin and gut health, specifically with our microbiome.
There is a bidirectional connection between the microbiome on our skin and the microbiome in our gut. Researchers are finding that dysbiosis in our gut microbiota can result in inflammatory conditions in our skin and can also impact our immune system.
Ensure adequate fiber intake from real foods.
Reduce/limit highly processed foods – this also helps to reduce inflammation.
Add in low sugar fermented foods like kimchi and sauerkraut.

Manage stress.

We’ve known for over 70 years that there is a direct connection between stress and skin conditions. Simply put, studies have shown that stress can make skin conditions worse.
Have a variety of stress management tools in place such as meditation, coherence, yoga, deep breathing or even play.

Miso Glazed Salmon Salad

Recipe adapted from Dishing Out Health
Makes 4 servings
PRINT RECIPE

Ingredients
1 cup thinly sliced red onion
⅔ cup cider vinegar
½ tsp salt
½ cup water
2 Tbsp extra virgin olive oil
1 Tbsp soy sauce
1 Tbsp white miso paste
4 salmon filets
1 to 2 bunches lacinato kale, stemmed and roughly chopped
1 avocado, sliced
½ cup blueberries
¼ cup walnuts or almonds

Lemon-Cayenne Dressing
2 Tbsp lemon juice
1 Tbsp honey
2 tsp Dijon mustard
¼ to ½ tsp cayenne pepper
½ tsp sea salt
¼ tsp black pepper
⅓ cup extra virgin olive oil

Instructions

Combine onion, vinegar, salt and water in a small saucepan over medium-high heat. Bring to a simmer and cook 1 minute. Remove from heat and let stand until ready to use.
Combine olive oil, soy sauce and miso in a wide-rimmed bowl. Add salmon and gently toss to coat. Let stand 15 minutes.
Meanwhile, prepare Lemon-Cayenne Dressing by combining lemon juice, honey, Dijon, cayenne, salt, and black pepper in a small bowl. Gradually stream in olive oil, whisking constantly, until emulsified.
Place kale in a large bowl and add half of dressing. Gently massage dressing into greens for 30 to 60 seconds until they start to soften. Add blueberries and nuts; toss to combine.
Place the top oven rack 6"-8" from broiler. Pre-heat broil setting to HIGH.
Place the marinated salmon fillets on a foil-lined baking sheet, and broil for 6 to 8 minutes, or until just opaque in center. (If the salmon starts to burn, move it to lower rack.)
Assemble salad by dividing kale mixture evenly between 4 bowls. Drain pickled red onions and scatter evenly over top. Top each salad with one miso-glazed salmon fillet, plus some avocado slices. Drizzle remaining dressing evenly over top if needed.

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