Feed the Skin: Nourishing the Skin from the Inside Out
Typically, the skin has always been treated from the outside, oftentimes fully ignoring what’s going on inside. This approach is particularly common in Western medicine because it compartmentalizes the body, dividing it into specific organs and physiological processes. By isolating the skin down to a single organ, we do our body a huge disservice, as doing so simply focuses on symptoms and not root causes. Skin tells the story of our internal health; it’s connected to the health of our entire body. What we eat, how we feel about ourselves, how effectively we are detoxifying, and how well our lymphatic system is flowing all play a role.
NUTRITION
Nutrient deficiencies have been linked to acne, especially persistent breakouts for women in their 20s and 30s. For many women, acne starts in their teenage years and frequently they have been prescribed a hormonal contraceptive pill to help relieve it. Unfortunately, the pill depletes nutrient levels as well; if you are currently on a form of hormonal contraceptive pill or have recently come off one, it may be worth considering replenishing nutrient levels to support clearer skin. The body is clever and will do its best to maintain equilibrium, which means that organs like the skin are next to last on a long list of other vital processes. By providing the body with adequate foods and nutrients, we are feeding the skin to get everything it needs to glow.
Nutrition is the key to long-term clear skin. I believe that a natural and nutrient-dense diet filled with whole foods is necessary for creating a resilient foundation and addressing the root cause of acne. Nourishing rituals and whole foods balance hormones, reduce stress, prevent free radical damage, balance and replenish the gut, balance blood sugar, restore metabolism, support detoxification pathways, and provide for healthy cellular turnover and strong immunity of the skin.
FOOD FREEDOM
As acne is often aggravated by stress and food fear, it may be worth exploring as much food freedom as possible and focusing on creating a healthy relationship with all types of foods. It can be helpful to re-frame our thinking from “What foods should I avoid for clear skin?” to “What foods can I add into my routine to nourish the skin from the inside out?” What should your plate look like for happy skin? The goal is to aim for a balance of all the macronutrients (i.e., protein, fats, and carbs). It might be worth considering playing around with portion sizes and seeing what allows you to feel your best and thrive in your daily life. ⠀⠀
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THE KEY NUTRIENTS
Vitamin A—is one of the most widely acknowledged nutrients for healthy skin. It influences the physiology of the skin by promoting cellular turnover, supporting immunity, inhibiting sebum production, and suppressing androgens. Vitamin A is found in egg yolks, grass-fed butter and ghee, beef liver, and quality cod liver oil, and is effective in preventing the formation of comedones that cause the most common forms of acne.
Tip: When cooking veggies high in Beta-Carotene (the plant form of vitamin A), cook them in butter or ghee as this increases the absorption of vitamin A. A great dietary strategy to reduce and clear stubborn acne is eating liver once or twice per week.
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Omega-3s—are widely known for their anti-inflammatory properties. They are great for skin conditions like acne to help calm inflammation markers and reactions. Acne is like a conveyor belt that is hard to turn off; the inflammatory response in the skin leads to more inflammation, which in turn contributes to more breakouts. By lowering inflammation and creating a more resilient foundation, the skin may calm and be more likely to stay that way. Omega-3s are found in many foods such as fish oils, wild-caught salmon, mackerel, sardines, and anchovies. They can also be found in plant sources including flaxseeds, flaxseed oil, broccoli, walnuts, pumpkin seeds, chia seeds, brussels sprouts, and hemp hearts.
Zinc—is one of my favourite nutrients for fighting acne and balancing hormones. It’s helpful in so many cellular functions throughout the body, particularly when it comes to wound healing, vitamin A interaction, and restoring hormone balance. Zinc acts as an androgen blocker, which is great for women transitioning off forms of hormonal contraception and wanting to mitigate a potential androgen rebound. It’s also great for women experiencing breakouts in androgen-receptor areas like the cheeks, jawline, and neck. Zinc is best absorbed from animal sources: kidney, liver, beef and lamb; seafood: oysters and scallops; plant sources: pumpkin seeds and other nuts, but these are less bioavailable, due to the zinc binding to phytates. To get the most zinc from your diet consider adding organ meats, shellfish, and red meat on a regular basis.
Caralyn’s Check-In Prompts
When clearing acne holistically, it's especially important to take notice after a meal and see how you feel. Here are some of my favourite check-in prompts:
How are my energy levels?
How is my digestion? (i.e., bloating, gas, etc.)
How is my elimination? (Goal: 1–3 bowel movements daily)
Do I feel satisfied for at least 2 hours after a meal?
Is my last meal of the day allowing me to stay asleep throughout the night?
Do I wake up hungry? (Waking up feeling hungry is a sign of a healthy metabolism)
“Paying attention to what we eat, with key skin superfoods in mind, is the foundation for reducing acne breakouts and preventing future flare-ups.”
By looking at the skin holistically, we can address nutrient deficiencies, and this approach supports long-term clear skin. Nourishing the skin from the inside out is a great way to support the body. Paying attention to what we eat, with key skin superfoods in mind, is the foundation for reducing acne breakouts and preventing future flare-ups. Listen to your body and lean into the practices and rituals that allow you to feel your best. I know it’s difficult with everything going on in our lives and the many daily distractions, b but if you tune in and listen to your body, the healing will occur. Try to relax and allow yourself to thrive in the now—that's truly the way to achieve clear skin; love yourself and feed the skin.
Big love,
Caralyn
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