Dante Carrillo
Inflammatory skin conditions are often impacted by lifestyle habits, particularly diet, exercise, and sleep. While modern medicine tends to overlook non-pharmacological therapy, recent studies have shown that diet can significantly affect inflammatory skin diseases such as psoriasis, hidradenitis suppurativa, and atopic dermatitis. To reduce skin inflammation, it is essential to understand the link between food choices and inflammation. Certain foods, such as red meat, processed meats, and refined carbohydrates, are associated with increased inflammation and the risk of chronic diseases. On the other hand, anti-inflammatory diets rich in fruits, vegetables, nuts, whole grains, fish, and healthy oils can help combat inflammation and improve overall health.
How to reduce skin inflammation by changing diet
| Characteristics | Values |
|---|---|
| Overall diet | An overall healthy diet is recommended. |
| Anti-inflammatory foods | Vegetables, fruits, nuts, whole grains, fish, healthy oils, yogurt, cottage cheese, tea, dark chocolate, garlic, rosemary, ginger, turmeric, cloves, nutmeg, cinnamon, cayenne, and more. |
| Anti-inflammatory diets | The Mediterranean diet is recommended by experts. |
| Avoid | Refined carbohydrates, red meat, processed meats, alcohol, refined grains, saturated fats, trans fats, and sugar. |
| Sleep | Getting enough sleep is important. |
| Exercise | Aerobic exercise and strength training are recommended. |
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What You'll Learn
Consume more vegetables, especially colourful ones
Consuming more vegetables, especially colourful ones, can be a powerful way to combat skin inflammation. This is because vegetables are rich in anti-inflammatory compounds, such as antioxidants and polyphenols.
Firstly, vegetables are a great source of antioxidants, which help address cellular wear and tear that can trigger inflammation. For example, brightly coloured vegetables like bell peppers are packed with ascorbic acid, also known as vitamin C, a potent antioxidant. Other vegetables rich in vitamin C include leafy greens, broccoli, spinach, and tomatoes.
Secondly, vegetables contain polyphenols, which are naturally occurring compounds that protect the body from inflammation. The Mediterranean diet, often recommended for its anti-inflammatory benefits, emphasizes colourful, plant-based foods, and this is due in large part to the polyphenol content of these foods.
In addition to bell peppers, other colourful vegetables that should be incorporated into your diet include sweet potatoes, carrots, beetroot, and squash. These vegetables are rich in beta-carotene, a type of vitamin A with anti-inflammatory properties.
When preparing your vegetables, it is important to note that baking, steaming, or stir-frying are preferable to deep frying or grilling, as high-heat cooking methods can create compounds associated with cancer.
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Eat less red meat and avoid processed meats
While there is no one-size-fits-all solution to reducing skin inflammation through diet, eating less red meat and avoiding processed meats is generally recommended by health experts. Here are some reasons why:
Firstly, red meat and processed meat products often contain high amounts of additives and chemicals, which have been linked to increased inflammation in the body. Processed meat products, in particular, tend to have high levels of additives and chemicals, which may contribute to adverse health risks and inflammation. By reducing your intake of these meats, you can potentially lower your risk of inflammation and related health issues.
Secondly, grilling or frying red meat can create compounds associated with cancer and inflammation. When meat is grilled, the fat can drip onto the flames and release these compounds, which then end up in the food. This issue is less prevalent with grilled vegetables or low-fat fish. Additionally, sauces and dressings commonly paired with meat are often high in inflammatory ingredients like sugar, trans fats, and sodium. Therefore, reducing your red meat consumption and opting for healthier cooking methods or food choices can be beneficial in managing inflammation.
Moreover, while red meat provides essential nutrients like protein, vitamin B12, zinc, selenium, and iron, these same nutrients can be obtained from alternative sources. According to Dr. Hu, "You can get the same amounts—and in some cases even more—from poultry, fish, eggs, and nuts, and as well as by following a plant-based diet." By diversifying your diet, you can still meet your nutritional needs while potentially reducing your risk of inflammation.
Finally, while some studies suggest that red meat consumption alone may not be directly associated with inflammation after accounting for Body Mass Index (BMI), this does not negate the potential negative effects of excess red meat consumption. High intake of red meat has been linked to an increased risk of bowel cancer, elevated LDL cholesterol levels, and a higher risk of heart attack or stroke. Therefore, even if the direct link between red meat and inflammation is unclear, reducing red meat consumption can have other positive impacts on your health.
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Choose low-fat dairy products
Dairy products have long been thought to cause inflammation. However, newer research suggests that dairy does not increase biomarkers of chronic inflammation in healthy people. That being said, dairy may still not be suitable for some individuals due to underlying conditions, intolerances, or sensitivities.
Dairy products, especially those that are full-fat, are rich in saturated fats. These saturated fats can contribute to the risk of heart disease. Thus, it is generally recommended to opt for low-fat dairy products. If you have a history of cardiovascular disease or high cholesterol, it is best to limit your saturated fat intake to no more than 2 grams per serving.
Some studies have found that eating dairy products can increase low-grade inflammation. A study of 40,000 people with osteoarthritis found that those who consumed more dairy were more likely to need hip replacement surgery. On the other hand, several studies have shown that drinking milk and eating yogurt can reduce the risk of gout. Additionally, dairy products contain a variety of fatty acids that have been linked to health benefits, such as a reduced risk of diabetes.
If you are not lactose intolerant or dairy sensitive, yogurt is recommended for its probiotic benefits. However, moderation is important. Overeating full-fat or sugar-sweetened dairy products can contribute to weight gain, and obesity is associated with chronic inflammation. Therefore, sticking to low-fat dairy options can help control weight and reduce inflammation.
If you are allergic to milk or other dairy products, you should consider dairy products from goat or sheep milk, as they contain lower levels of milk proteins and are less likely to cause inflammatory responses. Additionally, they are less likely to contain additives due to the lower likelihood of being factory-farmed.
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Consume omega-3-rich foods, like fatty fish or plant-based sources
Omega-3 fatty acids are essential nutrients that you need to get from your diet. They are healthy fats that can support your heart health and lower your risk of cardiovascular disease. They are also known to help lower your triglyceride levels, which, if too high, can increase your risk of heart disease and stroke.
Fatty fish, such as salmon, herring, mackerel, sardines, tuna, striped bass, and anchovies, are excellent sources of omega-3s. Vegetarians and vegans can opt for plant-based sources of omega-3, such as nuts, seeds, and cooking oils like canola oil or flaxseed oil. These plant-based sources also provide vitamin E, another inflammation fighter.
For omega-3s in fatty acids, the recommended intake is 250-500 milligrams per day. This can be achieved by eating two servings of fatty fish per week. For plant-based omega-3s, the recommended intake is 1,600 mg for people assigned male at birth and 1,100 mg for people assigned female at birth.
In addition to reducing skin inflammation, an anti-inflammatory diet that includes omega-3-rich foods can have noticeable effects on your overall health and well-being. It can improve your mood, quality of life, and protect against chronic diseases.
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Limit sugar and alcohol intake
Sugar and alcohol can have a significant impact on skin inflammation and overall skin health. While it is fine to indulge in sweet treats and alcoholic drinks occasionally, excessive consumption can lead to skin problems and exacerbate existing conditions.
Sugar molecules, particularly when bound to proteins like collagen and elastin, can undergo a process called glycation, which produces advanced glycation end products (AGEs). These harmful molecules can cause a loss of elasticity in the skin, leading to the formation of wrinkles and premature ageing. Additionally, sugar intake can trigger inflammation in the body, which can manifest on the skin's surface. This inflammation is caused by the release of inflammatory chemicals called cytokines, which can lead to skin issues such as redness, puffiness, acne, rosacea, and psoriasis. To combat these issues, it is recommended to reduce sugar intake by opting for whole foods and minimising processed snacks and sugary drinks. A well-balanced diet that includes complex carbohydrates, fruits, vegetables, and lean proteins can help reduce the overall inflammatory load on the skin.
Alcohol consumption can also contribute to skin problems and worsen existing skin conditions. Alcohol is linked to an increased risk of skin cancer and can interfere with the body's ability to repair DNA damage caused by the sun. Additionally, alcohol can trigger rosacea flare-ups and increase the risk of developing this chronic skin condition, which causes flushing, irritation, and pimples on the face. Heavy drinking can also trigger or worsen psoriasis, an autoimmune inflammatory skin condition. Alcohol can adversely affect the immune system, increase the risk of infections, and negatively impact the effectiveness of psoriasis treatments. Furthermore, alcohol dehydrates the body, which can lead to puffy eyes and swollen skin. To mitigate these issues, it is advisable to reduce alcohol intake, stay hydrated by drinking plenty of water, and address any underlying health conditions.
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Frequently asked questions
Inflammation is your body's immune response to fight off disease and heal from trauma. It is the natural response of your immune system going into repair or defence mode, sending out chemical signals to heal a wound or fight off an invader such as a virus or bacteria.
Anti-inflammatory foods include fruits, vegetables, legumes, healthy fats, nuts, seeds, whole grains, healthy oils, and fish.
Foods high in sugar, refined grains, and fructose corn syrup are best avoided or significantly cut back on. Other foods to avoid include deep-fried foods, red meat, processed meats, and saturated fats.
The Mediterranean diet may be beneficial in helping people get inflammation under control. It emphasizes omega-3s, vitamin C, polyphenols, fibre-rich foods, and other known anti-inflammatory foods.
Baking, steaming, or stir-frying are preferable to deep-frying or grilling. Grilling meat, especially red meat, creates compounds associated with cancer and inflammation.
