How Does Your Diet Affect Your SkinThe look and quality of your skin can reflect the things you put in your body. When your body is deprived of essential nutrients, it can show up on your complexion and affect your appearance. Certain foods can also promote inflammation that can make your skin look dull and older.

Continue reading to learn how your diet can affect your skin and appearance.

Refined carbohydrates

Also known as simple carbs, refined carbohydrates have no nutritional value and feed the bad bacteria in your gut. Main sources include added or processed sugars (present in cookies, cakes, and sodas), and white flour, white rice, and white pasta. A diet high in refined carbs can cause your insulin levels to spike, causing inflammation. 

This inflammation can break down collagen and elastin, which contributes to premature aging. Excess sugar also binds with the proteins in your bloodstream and forms harmful molecules called advanced glycation end products (AGEs). AGEs contribute to sagging and wrinkling, as they increase the breakdown of collagen fibers.

Learn more about the sweet danger of sugar

Another reason to avoid refined carbs: Studies suggest that consuming a diet high in refined carbs is linked to higher risks of certain diseases like heart disease, obesity, and type 2 diabetes. 

When craving for something sweet and refreshing, fresh fruits are a good choice. Dark chocolate is also a healthier choice than candies and milk chocolate, as it contains antioxidants and nutrients. You can also dry incorporating veggies, beans, and whole grains into your meals. 

Fatty sources of protein

According to the American Heart Association, red meats, which include pork, beef, and lamb, contain more saturated or bad fats than fish, chicken, and vegetable proteins. Saturated and trans-fat can increase your blood cholesterol, as well as cause inflammation in the body. This means decreased collagen production and dull skin. 

Better protein sources include chicken and turkey, especially when skin is removed. Fish is also an excellent source, as it also contains omega-3 fatty acids, which are known to reduce inflammation. Healthy fats and proteins can be found in salmon, trout, and sardine. 

Salty foods

Consuming foods high in sodium (e.g. potato chips, pretzels, and popcorn) can cause your body to retain water. This can lead to swelling and make you feel bloated and puffy. The area around your eyes is susceptible to swelling because of its thin and delicate skin. High amounts of salt (particularly iodized) can also aggravate breakouts. 

When craving for salt, go with nuts. Just be sure to watch for the salt content in packaged foods, as some of them have high sodium content. You can also try raw vegetables like carrots, which are crunchy, tasty, and nutritious. 


Some studies link acne with a diet high in dairy. Antibiotics and growth hormone can also be found in traditional dairy products, which can disrupt the natural hormonal balance of your skin. Dairy is also said to promote increased levels of androgen. This contributes to excess sebum production, which can trigger breakouts.

You don’t have to completely avoid dairy to save your skin. Moderate consumption is recommended. You may also choose to replace dairy with almond milk, coconut milk, and unsweetened nut milk.  

Too much alcohol

Alcohol is a known diuretic that can dehydrate your skin. Its drying effects on the body can be visible on the face in the form of wrinkles and dull-looking complexion. Alcohol also increases inflammation in the body and alters your hormones, which can influence the development of acne. It can also trigger rosacea outbreaks.

Limit your alcohol consumption or drink in moderation. You can just drink once or twice a week, or maybe save drinking only for special occasions. You can also drink alcohol along with water to reduce its drying effect and damage to your skin. 

Learn more about the effects of alcohol.

Supplement your efforts

Making some changes in your diet and benefit not just your body, but also your skin and overall appearance. You can also complement your efforts with aesthetic treatments that can take some years off your face. These include;

Ultherapy – This uses time-tested ultrasound energy to non-invasively lift and tighten the skin. It can be used on the face, neck, and chest area, as well as enhancing facial contours, and improving the appearance of fine lines and wrinkles.

Laser Genesis and Dermapen 4 – This combination treatment can help reduce pore size, promote collagen production, and improve skin tone and texture. Laser Genesis treats redness and sun damage while Dermapen 4 minimizes lines and wrinkles and treats acne and body scars. 

Profhilo™ Bioremodelling – This bioremodelling injectable transforms the skin and treats signs of aging through a slow release of hyaluronic acid. Profhilo stimulates the production of four types of collagen, elastin, and proliferate adipocytes (fat) stem cells. This can give you a glowing skin with improved hydration and skin laxity. 

Mind your diet and consider aesthetic treatments to promote younger-looking skin. Contact Cutis Medical Laser Clinics in Singapore and schedule a consultation with our aesthetic doctor to find out which treatment suits you best.