Holistic Skincare: Best Diet Changes for Healthy Skin

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Did you know that a poor diet can wreak havoc on your immune system, blood sugar, and also on your skin? Skin problems can be a sign of health problems from within (1). Holistic skincare is an effective way to provide a healthy diet for your insides and outsides.

Learn what and what not to include in your everyday diet, and why it is the key to great skin health.

Holistic Health

Natural body care and wellness uses natural sources such as herbal remedies to prevent and cure a wide variety of conditions. Most importantly, holistic health treats the body as a whole unit, not just certain sick parts. Taking care of the body, as the complete entity it is, prevents damage and so much more.

Let’s start with what you should NOT put into your body to jumpstart an effective holistic skincare approach. This means cutting out diary, sugar-white bread and rice, and fried foods (trans fats).

Below is a list of extremely inflammatory foods that cause acne and sensitive skin. Inflammation can lead to diabetes, heart problems, and oxidative stress on other organs.

Holistic Skincare

  1. Ultra-processed white bread, rice, and pasta

Always look at the ingredients before buying any type of bread, pasta, or rice. Stay away from “bleached” and “refined” flours/foods, as these are red flags for inflammation.

Substitute this for quinoa, steel cut oats, brown rice, and whole grain bread and pasta products.

  1. Fried foods

Many refined bread products are fried such as corndogs, funnel cakes, onion rings, fish and chips. The list goes on and on. All of this oil seeps into your beautiful fragile skin cells and can destroy your skin barrier (2).

Plus, fried foods can increase sebum production and cause acne (3).

  1. Trans fats and hydrogenated oils

To avoid acne, avoid all foods with trans fats and hydrogenated oils such as canola oil. As the leading cause of inflammation (4), which leads to diabetes and cardiovascular diseases, stick with healthier options.

Olive oil, avocado oil, and coconut oil are all tasty and nutritious options.

  1. Too Much Dairy

There are so many benefits of dairy, plus a rich flavor that is addicting. Don’t think you have to give up dairy all together. Yogurt has probiotics galore. Certain cheeses such as feta, sharp cheddar, and brie are decadent, scrumptious foods. Although, cow’s milk contains casein, a big contributor to oily skin (5).

If you eat/drink a large amount of cow’s milk, stop eating dairy for a week or two. Analyze any skin improvements. Then, cut back on certain dairy products you can live without. Similarly, almond or oat milk, goat cheese, and vegan cheese are all great options.

  1. Too Much Salt

Foods that are high in sodium can make the skin look bloated and puffy. Salt is a very important mineral for proper body function. Just make sure you are not overdoing it. Remember, everything in moderation.

Holistic Dermatology for Healthy Skin

Now, what should you put IN your body for great holistic skincare?

  1. Leafy Greens

Where do we even begin on the benefits? You should always eat your greens! Leafy green vegetables such as arugula, broccoli, chard, collards, dandelion greens, and kale have high amounts of carotenoids (antioxidants) (6). Useful for improving the health of cells, antioxidants help neutralize free radicals to protect the skin.

Essentially, eating most vegetables raw is best, but many people cannot stomach the bitterness of chard and dandelion. Blanch, sauté, roast, whatever you like, just enough to keep all of the nutrients in (7).

  1. Seeds

Another great source of antioxidants, eat like a bird you must! Sunflower, flax, and chia seeds all will do wonders for your skin. Seed consumption will lower sebum production. When glands get enough sebum, the skin will produce a healthy glow.

Also, seeds are packed with fiber. Fiber is also responsible for stabilizing blood sugar levels. On the other hand, ultra-processed and refined foods spike blood sugar levels, causing pimples and acne.

  1. Beans and lentils

Both are packed with protein and fiber, which as we said, is responsible for maintaining blood sugar levels (8). Beans are chock full of amino acids, our body’s protein “building blocks.” Amino acids help the body create new skin and heal fast.

  1. Salmon

One of the best animal proteins to put in your body, salmon is beautiful looking and will make you beautiful. Rich in antioxidants, Omega-3 fatty acids, and vitamins, salmon is a powerhouse protein with an added brain health bonus. Omega-3s have anti-inflammatory properties and make skin glow.

  1. Apple cider vinegar (ACV) with the mother (raw ACV)

Simply add a teaspoon to a glass of water. Reduce redness and fight bacteria and fungus. Raw ACV has polyphenols (antioxidants) and a range of organic acids (9).

Center for Holistic Medicine

Stress can affect the skin, not just your insides. Healthy skin stems from a healthy diet of non-inflammatory foods and limited sun exposure, not overpriced beauty products full of chemicals. Organic products such as cleaners, moisturizers, serums, facial oils, or enzyme peels are only meant to aide in skin care.

Are you looking for additions to your holistic skincare routine? Shop around for organic facial products here.

Be good to your skin. It’s your first defense against the elements. A holistic approach to skin care is great for any skin type.

For expert holistic skincare, book an appointment now at CentreSpringMD, a premier integrative wellness center for the entire family.



  1. https://www.sciencedirect.com/science/article/abs/pii/S174067650800062X
  2. https://www.sciencedirect.com/science/article/abs/pii/S0021915009002081
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3051853/
  4. https://pubmed.ncbi.nlm.nih.gov/15159225/
  5. https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/casein
  6. https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2013/dark-green-leafy-vegetables/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5642804/
  8. https://content.iospress.com/articles/mediterranean-journal-of-nutrition-and-metabolism/mnm6-1-02
  9. https://pubmed.ncbi.nlm.nih.gov/25648676/



holistic skincare

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