How your diet affects common skin problems

Cleansers, toners, face masks and the like have their (ever so necessary) place in our skin care routines – but sometimes we need to take a more holistic approach and look at the problem from the inside. We talk to naturopath Claire Murray about how common skin problems such as blind pimples can actually be a reflection of our internal health, and just how much our diet and lifestyle affects our skin.
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The lowdown
Your skin is one of the only ways (besides through the mouth or bowels) that your body can push out toxins or waste it can’t deal with. So common skin problems, like breakouts, dark circles or a dull, dehydrated complexion, are often an indication that there’s something going on inside your body. What we eat, what we drink, and how we live our lives can influence our skin.
#1 If you have oily, congested skin…
If your face is slicked in oil come lunch, or not a day goes by without at least one pimple, then take a look at what you’re putting into your body. Claire says, “Oily, congested skin is a sign that inflammation, a hormonal imbalance and nutritional deficiencies are potentially present.”
You should…
“Eat a plant-based diet rich in anti-inflammatory colourful fruits and vegetables, green leafy vegetables and good fats (such as nuts, seeds, avocado, coconut and seafood).” To support your hormonal balance and detoxification, Claire recommends, “eating plenty of clean protein sources (like nuts, seeds and organic meat) and liver-loving vegetables (such as broccoli, onion, garlic, cauliflower and leek). And last but not least, up your zinc and vitamin A intake! Colourful fruits and vegetables, nuts, seeds and organic meats contain high levels of these vitamins and minerals, and will help soothe congested skin.
Try to avoid…
Dairy is known for playing a role in congested, acne-prone skin. But before you say goodbye to (sweet, delicious) cheese for good, just eliminate all dairy products from your diet for two weeks. This trial period will allow you to see whether it makes any difference to your skin. “Foods rich in simple sugars create inflammation and hormonal imbalances,” Claire adds. So keep lollies, chocolate, ice cream, soft drink and processed foods for special occasions.
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#2 If you have dull, dehydrated skin…
Dull skin can be a sign of the body being deficient in zinc, vitamin A, omega 3 or antioxidants, as well as the result of eating stress-inducing foods. “Anything that places stress on the body will then place stress on the skin,” says Claire. So while junk food is always desirable when we’re tired, hungry and under the pump, it places stress on the body as it digests, making it not the best solution for healthy, glowing skin. Claire also adds that inflammatory foods (aka junk food) “can have the overall effect of creating a dull and flat complexion”.
You should…
Swap fast food, sugary treats, wheat and dairy for nutrient-dense wholefoods. Claire understands that these inflammatory foods “can have the overall effect of creating a dull and flat complexion.” Opt for natural sweet treats like dried figs, dates and fresh fruit over pre-packaged, processed ones.
Also up your water and fat intake! “Dehydrated or dry skin is lacking sufficient water and/or fats to create a smooth, supple and hydrated complexion.
“Ensure you’re drinking 1.5L to 2L to water per day, avoid diuretics (such as caffeine and alcohol), but also combine this with plenty of healthy fats found in coconut, avocado, organic meats, seafood, nuts, seeds and chia seeds.”
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#3 Other common skin problems
If you have breakouts along the forehead and t-zone…
“In facial mapping, breakouts along the forehead and t-zone are linked to the liver – which can really have its work cut out for it having to detoxify the myriad of toxins and substances we are exposed to in today’s world.” Drink plenty of water and eat lots of protein and vegetables to ensure you’re doing the best you can.
If you have acne or congestion on the chin….
“Breakouts along the jaw and chin are often linked with hormonal imbalances.”
Problems in this area can also be traced back to poor digestive function, “which is largely impacted by what we choose to eat and drink, and has a great influence on hormonal elimination and balance,” says Claire.
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If you have dark circles…
The short answer? Get more sleep. “Dark circles under the eyes can be a reflection of sleep deprivation and prolonged stress that is taxing the body and adrenals.” A minimum of eight hours a night is recommended for a healthy mind and body, ladies.
RELATED: How-to: Brighten dark under-eye circles
If you have sensitive skin or red patches…
Red, sensitive or irritated sign can be a sign of inflammation and nutritional deficiencies. To combat this, ensure you’re eating a diet rich in protein, a wide variety of fruit and vegetables and lots of water.
Do you suffer from any of the above skin problems? What do you do to control them?
63 Member Comments
I always try and eat plenty of fresh food, cook all my own food, and limit the takeaways
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Great advice given in all area's.
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Yes !! Food directly affects the skin! If I eat bacon or ham... any red meat a few days in a row I will get breakouts! I try try try to eat minimal red meat these days!
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Eat well at least 80% of the time I say
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I try and eat as best as i can. However i do know that i need to drink more water. And i have added alot more nuts and seed into my diet and I have to say that it does make me feel better. I still keep a treat and that has to be some chocolate and now I only get dark and have half as much as I use to.
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I guess if the change of diet didn't work I'd probably go the doctor to look for other causes
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I have super oily skin, and now I know what is the cause for it,.. Thank you
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Yup, diet has a huuge impact on skin (hair, nails, whole body inside out...) looks , condition and speed of ageing. I take best quality oils from chia, walnuts, brazil nuts and other whole raw nuts and seeds. All protective antioxidants are abundant only in Plant wholefoods, especially fruits. Meat and fish (organic including) is very inflammatory, as dairy is also (on all body systems, skin can show it later on)
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I should definitely be eating more veg - I just don't have the time to plan ahead with meals
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Im a sucker for anything sweet but you really do notice a change in your skin when you neglect your diet
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I've been trying to get more sleep lately! It's sometimes hard though with such a busy family!
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I must say I changed my diet last year to a very very healthy one but sadly I haven't noticed any major changes in my skin condition. I am sure though if I started eating a lot of processed food my skin would look much worse. However, I really do not believe in some myths saying that chocolate causes pimples etc.
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Diet does not seem to have any bearing on my skin condition. The only thing that makes a difference is water.
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Great article! Once I take a step back and really take note of what I eat and my sleeping habits I notice the adverse affects it has on my skin, not just face but my skin is duller.
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So, bottom line is, there's nothing I can eat to improve my dark circles, huh? Darn it.
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It is so true. I tell everyone that as much as beauty products are imperative these days so is our everyday living habits. As they say you are what you eat!! I take such good care of myself with beauty products but so bad with water intake. I am trying to improve on it everyday. Simultaneously also taking good care of my diet as it is imperative.
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I always have dark circles and under eye bags no matter how much sleep I get. Have also recently had hives from an allergic reaction to something in my diet. My allergist said I was eating too much fruit.
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I'm hoping that since the surgery my hormones will settle down and I'll have a lot less breakouts or hopefully none!
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Totally agree with this whole article. Beauty starts from the inside out! <3
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I do suffer from dry skin and I try to have avocado as often as possible as I really think this helps with dehydrated skin.
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I know diet plays a big part in whether I get pimples or not. I usually know if I've overdone sugar, chocolate or (strangely enough) avocado because I'll get a zit or 2 here & there. I have a nasty pimple on the right side of my nose at present which I think has been caused by recent sugar consumption! I've found the dehydration problem I've had since forever has gone since I began cleansing, moisturising & using a Vitamin B serum of a morning & night.
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For me it is not drinking enough water and hormones that mess with my skin. Eliminating a food group is a pretty drastic step, glad I never had to resort to that. Balance and moderation works for me.
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I have eliminated dairy to see if it would help with my skin and it did
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I have a lot of problems on my chin - it's where I'm oily, have pigmentation, get nasty blackheads and pimples! It's a crazy zone!
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Mmm all of my pimples are on my chin which is hormonal, not good
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