The skin is an organ that is sensitive to numerous external factors as well as internal changes within the body. If it loses its radiance or is prone to imperfections, this can be directly correlated to diet. But what are these poor dietary habits that ruin skin health? Let's focus.
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These poor dietary habits that reflect on the state of the skin
Summary
- Acne, a skin condition stimulated by an overly sugary diet
- A diet too high in fat promotes a dull complexion
- The excessive consumption of alcohol and its effects on the skin
- Sources
Published September 20, 2022,
updated on February 15, 2024,
by
Maylis, Chemical Engineer
—
7 min read
Acne, a skin condition stimulated by an overly sugary diet.
Many studies highlight the connection between acne and the glycaemic index of one's diet. Theglycaemic index of a foodindicates its ability to raise blood sugar levels, that is, the concentration of glucose in the blood.
When a food has a high glycaemic index, the level of glucose will rapidly increase in the blood. In response, the pancreas will stimulate the secretion of insulin, which is a hypoglycaemic hormone (it reduces the level of sugar in the blood).
Insulinstimulates the secretion of IGF-1 (Insulin-like growth factor-1), also known as somatomedin C,which increases the levels of androgens in the blood. Androgens, through a positive feedback mechanism, also stimulate the secretion of IGF-1. Thus, both androgens and IGF-1 stimulate the secretion of sebum which is the cause of acne. In addition to stimulating the secretion of androgens, IGF-1 reduces the amount of the transcription factor FOXO1 in the cell nucleus, leading to theactivation of mTORC1 which is involved in phenomena of hypersecretion of sebum as well as hyperkeratinisation.
Note : mTORC1 is also activated by the leucine, an amino acid that makes up meat and dairy products.
Among the foods with a high glycaemic index, we can mention the white bread, potatoes, processed foods (pastries, cakes, sweets...), cooked carrots, fruit juices... The dairy products have a low glycaemic index but have powerful insulin-stimulating properties.
Thus, foods with a high glycemic index, dairy products, as well as meat, are risk factors in the development of acne.
A diet too high in fat promotes a dull complexion.
The process of fat transformation and elimination requires significant effort from excretory organs such as the intestines. When the quantity of fat is excessive, the intestines struggle to eliminate it. Consequently, waste and toxins are stored and transferred to the skin, which also serves as a filter. The complexion can become grey, yellow or dull, reflecting the saturation of fat and fatigue in the intestines. Furthermore, it can also occur that the skin becomes shiny and the pores dilate.
Avoid therefore fatty meats, processed meats, certain foods that are highly processed such as spreads and biscuits, dairy products, certain tropical oils like palm oil and coconut oil.
The excessive consumption of alcohol and its effects on the skin.
It's no secret, excessive alcohol consumption is particularly harmful to the body. Its effects on the skin are far from insignificant too!
Alcohol promotes skin dehydration.
Alcohol is a diuretic, meaning it is a substance that leads to an increase in urinary secretion. Furthermore, it promotes exudation. Its consumption thus results in a general dehydration of the body and consequently of the skin tissues. The skin on the face loses its radiance and can even appear taut as its elasticity decreases. The lips also become drier.
Alcohol accelerates premature skin ageing.
Alcohol is high in calories but provides no beneficial nutrients for the body and its breakdown by the liver is laborious. It results in a general fatigue and a slowdown of the cellular cycle. Indeed, a study conducted in 2017 at Kobe University in Japan shed light on the effects of excessive alcohol consumption on the general ageing of the body. Alcohol excess led to a shortening of telomeres, highly repetitive regions of DNA, located at the end of each chromosome. As a reminder, the primary function of telomeres is to protect the DNA sequence; even though they naturally shorten over time and with advancing age, alcohol accelerates this phenomenon, which results in a premature ageing of the skin, but also an increased risk for cardiovascular diseases, diabetes, certain cancers and dementia.
Alcohol exacerbates certain skin problems.
Regular consumption of alcohol can cause or exacerbate several different skin conditions, including rosacea, psoriasis, and seborrheic dermatitis.
Excessive alcohol "marks" the skin.
Excessive alcohol consumption has inflammatory effects on the skin and the body in general, both in the short and long term. It is a powerful vasodilator : its ingestion is accompanied by a rapid dilation of peripheral vessels. This results in redness appearing on the face, but also in other parts of the body such as the neck or hands.Moreover, being very rich in sugars and calories, excessive consumption of alcoholic beverages increases the level of glucose in the bloodstream, limiting cellular regeneration. This phenomenon manifests as visible marks on the face (prominent and swollen dark circles, grey complexion, redness...).
Sources:
Drinking Makes You Older at the Cellular Level, Research Society on Alcoholism, (2017).
T Sarkola & al., Acute effect of alcohol on androgens in premenopausal women, Clinical Trial Alcohol, (2000).
Goodman GD et al. Impact of Smoking and Alcohol Use on Facial Aging in Women: Results of a Large Multinational, Multiracial, Cross-sectional Survey. J Clin Aesthet Dermatol. (2019).
VARIGOS G. A . & al. A low-glycemic-load diet improves symptoms in acne vulgaris patients: a randomized controlled trial. The American Journal of Clinical Nutrition (2007).
TAN J. & al. Effects of diet on acne and its response to treatment. American Journal of Clinical Dermatology (2021).
MICALI M. D. & al. Diet and acne: review of the evidence from 2009 to 2020. International Journal of Dermatology (2021).
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