The 5 signs on your skin that mean you need to change your diet

YOUR skin can tell you everything you need to know about your health.

You might want to consider changing your diet if you notice dry skin or rashes.

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Certain elements might be missing from what you eat, that could transform the way your skin looks.

You can improve your overall wellbeing by taking note of your skin and identifying any areas that are oily or have breakouts.

Kyle Crowley, Nutritionist at personalised meal specialistsabnormal, has teamed up with skin rejuvenation specialist Dr Stephen Humble, to explore how changing diet habits can improve five skin conditions this winter.

1. Dry Skin, Eczema and Psoriasis

Dry skin is the most common problem that people face when it comes to skincare in winter.

First, we are more susceptible to weather like rain, snow, wind and lightning, but less sunlight.

People often resort to comfort foods, which can lead to a loss of vitamins and minerals.

Vitamin D has been shown in studies to significantly reduce symptoms of skin conditions that can cause dry skin such as Eczema, Psoriasis, and others.

Kyle further explains: “As the UK suffers from an extreme lack of Vitamin D during winter, using supplements is an effective way of ensuring our levels are maintained.”

Dr Humble adds: “It is important to have a diet that is rich in a variety of vitamins.

“Vitamins are molecules that are essential for the optimal functioning of the body, but they are not manufactured naturally by the liver, therefore it is ‘vital’ for life that they are consumed in the diet.

“The skin is considered an organ, just like any other organ in the body and vitamins such as Vitamin D are needed to maintain skin health.”

Eat more eggs, oily fish, red meat and mushrooms if you want a boost of Vitamins D, or take some supplements.

2. Acne Breakouts and Oily Skin

Acne can be triggered by what we eat and controlling it is difficult as we naturally crave carbs and other stodgy foods in colder weather.

Sugar, white bread, pasta and white rice raise blood sugars more quickly than other foods.

This causes our bodies to produce insulin faster, and can often lead to excess.

Excess insulin can cause the glands to produce more oil, which can clog the pores. This can increase the risk of developing acne.

This is the best way for you to avoid developing acne. But if these comfort foods are not an option, there are other options.

Kyle said: “Ingredients such as zinc, vitamins A and E are known to help. Vitamin C, which acts as an antioxidant, is also important.

“Try introducing these as supplement tablets to keep a consistent intake throughout the winter months.”

Dr Humble added “Vitamin C is powerful, but other antioxidants can help too. Others include Ferulic acid, phloretin, resveratrol and vitamin E.”

3. Fine lines and Wrinkles

Collagen is the protein that keeps our skin looking plump.

To reduce wrinkles and fine lines, it is important to keep collagen production high.

Kyle said: “Vitamin C is again key when it comes to this issue that many of us face.

“It plays a crucial role in the synthesis of collagen inside of the body and helps the two enzymes prolyl hydroxylase and lysyl hydroxylase stabilise and strengthen the collagen molecules in our body.”

Dr Humble added: “Minerals are just as important when it comes to anti-ageing, and zinc, copper and selenium are all great for the skin.

They are essential for maintaining the skin’s immune and metabolic functions. Without these, we are more prone to premature aging.”

Try to eat citrus fruit or kiwis for an injection of Vitamin C, and throw in some spinach or broccoli to your meals for some extra zinc.

4. Rosacea

Rosacea is very common in adults in the UK and most often affects the nose, cheeks and chin.

This condition is often associated with poor gut health and an imbalance of microorganisms living on the skin.

Kyle said: “Probiotics and fibre rich foods are known to promote good bacteria that may reduce Rosacea symptoms.”

Dr Humble said: “Dietary modification that may include probiotics may can reduce Rosacea. Other simple but important tips for Rosacea are to maintain a healthy balanced diet and to avoid harsh products.”

Probiotic yoghurts and wholegrain cereals will help here – try adding in a probiotic drink to your winter breakfast, and having some wholegrain toast or breakfast cereals.

5. Uneven complexion

Kicking the sugar habit is key to improving complexion and skin tone.

Kyle explained: “Low sugar diets have great benefits for the skin.

Glycation is a process that occurs when sugar levels are too high. Glycation is the process that occurs when sugars in the blood attach to protein in the body and break them down, resulting in decrease of collagen, accelerated ageing of the skin and hyperpigmentation.”

Dr Humble said a diet closest to a Mediterranean diet is best for the skin.

He added: “The Med Diet has everything that you need, includes superfoods and is well balanced.

It is lower in carbs, especially those with high glycaemic (i.e. sugars).”