Skin inflammation can be unsightly and uncomfortable. Symptoms may include a rash, itching and discolouration. This can be a knock to the confidence and have a range of causes. The link between a poor diet and inflamed skin is undeniable. So, let’s take a look at reducing skin inflammation through diet.

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Reducing Skin Inflammation Through Diet

It is important to take a holistic approach to reducing skin inflammation. Common dietary causes are processed food, white flour and deep fried items, like doughnuts and greasy chips. Download the SkinBase Healthy Habits guide for free to find out more.

Tip 1: Load Up on Anti-Inflammatory Foods.

Packed with antioxidants, vitamins and fibre, fruit and vegetables are the backbone of an anti-inflammatory diet. By cutting out processed food, you can soothe and calm your skin from the inside out. Inflammation is your body’s immune response to what you put in. Fatty fish (tuna, salmon and mackerel) are all packed with Omega-3 fatty acids. Olive oil, avocados and nuts are also excellent choices. Omega 3 fatty acids are an essential part of any healthy diet. Apart from promoting brain and heart health, they help to regulate the skin’s oil production and improve balanced hydration. These strong nutrients are packed with antioxidants that help maintain the skin’s natural barrier. Include them in your diet and reduce inflammation from within.

Tip 2: Limit Refined Sugar and Processed Carbs.

Spikes in sugar can cause inflammation which affects the skin’s oil production. Processed carbs have a high glycemic index which can manifest on the skin’s surface. This process is called glycation. It occurs when sugar attaches to proteins in the skin like collagen and elastin – targeting them for destruction.  This can accelerate the signs of ageing, so you really are what you eat! Ditch the sugary treats and swap them for wholegrains (think brown rice, quinoa and oats), fresh fruit and vegetables. 

Tip 3: Stay Hydrated.

Dehydration can make inflammatory conditions worse. Water is vital for maintaining the skin barrier and your skin’s moisture levels. A lack of moisture can result in dry, flaky irritated skin. Water flushes out toxins that cause dullness and breakouts. Aim to drink 2 litres of water every day and include hydrating food like watermelon and cucumbers. By staying hydrated, skin remains supple and glowing.  

Tip 4: Support Gut Health.

The gut is directly related to skin health. When the gut microbiome becomes unbalanced it causes inflammation from within which can show up on the skin. A healthy gut is key to maintaining clear, radiant skin. Combining good quality probiotics with a healthy diet (non-processed foods) can improve chronic inflammation and calm skin from the inside out. Probiotic-rich foods include natural yogurt, kefir, kimchi, miso, kombucha and sauerkraut. What are you waiting for?

Tip 5: Choose Healthy Fats.

By choosing healthy fats you can eat your way to beautiful skin. Omega 6 fats are found in sesame and pumpkin seeds, pine nuts and peanuts. Olive oil and avocados are also an excellent source of good fats, along with Omega 3-rich fatty fish. Avoid Trans Fats and saturated fats at all costs. These artificially-created fats have many health risks and cause inflammation.  They increase the body’s storage of bad fats which can wreak havoc on skin. 

Tip 6: Eat The Rainbow

Aim to eat a colourful diet full of natural fruit and vegetables. Red (tomatoes, watermelon, peppers) contain anthocyanins which help to reduce inflammation. Orange and yellow (carrots, sweet potatoes, mangoes) have flavonoids which reduce inflammation. Blue and purple (blueberries, purple cabbage, aubergine) contain anthocyanins. White and brown (green tea, black tea, chocolate) offer polyphenols which can protect against oxidative stress and inflammation. 

Reducing Skin Inflammation Through Diet

Don’t underestimate the importance of diet in managing skin inflammation. A poor diet assaults your body and shows up on inflamed skin. By making gradual, sustainable changes, you can get your glow back. Combine a healthy diet with SkinBase treatments to improve inflamed skin. Eat your way to calmer, clearer skin.

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