What influence does nutrition have on my skin?

Nutrition and skin health
Our skin is not only our largest organ, but also a mirror of our inner health. What we eat, drink and how we live has a direct impact on the appearance of our skin. In this summary, you will learn how diet, vitamins, the gut microbiome and lifestyle contribute to healthy skin - and what you can do about it.

General tips for healthy skin

Hydration: the basis of healthy skin
Drinking enough water is essential - for your skin and your overall health. Skin cells in particular benefit from good hydration as it keeps them plumper, more elastic and more resilient. Water and unsweetened teas are ideal. Sugary drinks and alcohol, on the other hand, put a strain on the body and can dry out the skin or promote inflammation.

Balanced diet
The basis for healthy skin is a varied diet that is as natural as possible. Make sure you eat it every day:

• Fruit and vegetables
• Nuts and seeds
• Healthy fats (e.g. from fish, avocado, olive oil)

Avoid highly processed foods - especially those with long lists of ingredients and additives that you are not familiar with.

Try out what helps your body - every skin reacts individually.

Gut microbiome and skin: the underestimated connection

The gut plays a key role in skin health - via:

• Digestion and nutrient absorption
• Inflammation regulation
• Sugar and fat metabolism
• Gut-brain axis (mental health)

A disturbed microbiome (dysbiosis) can promote inflammation - with effects on skin diseases such as acne, neurodermatitis or psoriasis.

What influences the microbiome?

• Nutrition: A high-fiber diet promotes beneficial bacteria. A diet high in sugar and fat favors harmful germs.
• Antibiotics & medication: Can massively disrupt the microbiome - regeneration can take months.
• Lifestyle: Stress, lack of sleep, lack of exercise and smoking have a negative effect.

Prevent & treat dysbiosis:

• Prebiotics: Fiber that promotes good bacteria (e.g. onions, chicory, whole grain products)
• Probiotics: Living microorganisms (e.g. yoghurt, fermented vegetables)
• Fresh, high-fiber foods support a healthy microbiome

Nutrition for pruritus

Inflammatory processes in the body - often caused by diet - can increase skin irritation. This increased inflammatory activity can promote pruritus. Sugar and highly processed foods in particular have a negative effect here.
A plant-based, gut-friendly diet can help to alleviate pruritus. It is particularly important to reduce sugar and unhealthy fats. Testing for intolerances, e.g. lactose or sorbitol, can also be useful.

Practical everyday tips

How to make healthy eating part of everyday life:

• Plan meals and shopping in advance
• Make sure you have a colorful variety on your plate - 30 different types of fruit and vegetables per week are ideal
• Prefer fresh or frozen products to ready-made products
• Incorporate an anti-inflammatory element into every meal (e.g. berries, spinach, nuts)
• Use recipes and cookbooks with an anti-inflammatory focus for inspiration

Conclusion: The path to healthy skin starts on the plateA balanced, fresh and colorful diet is the best recipe for healthy skin. In combination with sufficient fluids, a stable gut microbiome and a conscious lifestyle, not only can skin problems be alleviated, but general health can also be strengthened in the long term.