Acne & Wrinkles: Can Your Diet Affect Your Skin?

Throughout history, humans have experimented with many different treatments and regimens in the name of beauty. Dating back to the time of Ancient Egypt, people took extreme measures to achieve beautiful, youthful-looking skin. Many of these early skincare attempts did more harm than good, as there was little science behind them. [1] For example, toxic white lead was a popular cosmetic ingredient during the Elizabethan era (late 16th century) and was used as a skin-whitening treatment. One of the most famous figures to use lead makeup was Queen Elizabeth I, who used it to cover her smallpox scars. [1] Fortunately, science has come a long way since then. We now have access to a wealth of reliable scientific resources to help us understand how to achieve a more youthful appearance.

What Causes Skin Aging?

At about 20 square feet, our skin is the largest organ in the body. It also functions as a protective barrier between the human body and the external environment. [2] Our skin is the most vulnerable organ in the body, as it is constantly exposed to environmental stressors, which cause oxidative stress.

Oxidative stress

What is oxidative stress? you may ask. Oxidative stress is commonly caused by exposure to oxygen and other environmental factors, such as ultraviolet radiation, pollutants, and heavy metals. [3] Years of oxidative stress can take a toll on our skin, causing it to become thinner, more easily damaged, and lose volume and elasticity. Ultimately, this leads to sagging, wrinkled skin. [4]

Inflammation

In addition to oxidative stress (mentioned above), two other major causes of skin aging are ischemia, or lack of blood flow, and inflammation. [3] Inflammation is a normal physiological process in the body that causes injured tissue to heal. Normally, the inflammatory process ends once the wound or injury is healed. However, it is possible to develop chronic inflammation, in which case the inflammatory process might start even if there is no injury, and it does not end when it should. Chronic inflammation can be caused by infections that do not go away, abnormal immune reactions to normal tissues, or conditions such as obesity. Over time, chronic inflammation can damage DNA and lead to cancer. [5] Simply put, chronic inflammation can contribute to damaged and aged skin by causing it to become thinner, produce irregular pigmentation (spots and scars), and even increase the risk of skin cancer. [6]

Can your diet help?

If we want to limit the aging of our skin, we would need to address these issues or prevent them from becoming a problem in the first place. But is it possible to do so through our diet? Let's take a closer look at which dietary habits could improve the overall quality of our skin and limit skin damage, which is the key to maintaining youthful and healthy skin.

Get Your Daily Dose of Antioxidants

To treat oxidative stress, we would need antioxidants to counteract the damaging effects. Antioxidants are artificial or natural substances that can prevent or delay some types of cell damage. Research has shown that antioxidant molecules counteract oxidative stress [7].

It is widely accepted that a plant-based diet with a high intake of fruits, vegetables, and other nutrient-dense plant foods can reduce the risk of oxidative stress and related diseases. [8-13] This is because plant-based foods introduce significantly more antioxidants into the human diet than animal-based foods. [14] If you didn’t already know, it just so happens that our Plenny meals are entirely plant-based, so no animal products here!

UV radiation

To be even more specific, scientific evidence shows that antioxidants are effective in preventing skin aging, particularly aging caused by UV radiation, otherwise known as sunlight. [15] It’s safe to say that most of us don’t want to stay away from the sun, especially when spring and summer are finally on the horizon! In that case, you might want to consider being more conscious of your antioxidant intake. Especially a combination of vitamin A and C has been shown to work well in protecting the skin against UV damage. [16] Incorporating Jimmy Joy meals into your diet is a great idea, as most meals contain a wide variety of up to 26 micronutrients. Vitamins A, C, E, copper, zinc, and selenium, for example, are some of the antioxidant micronutrients found in our meals.

Eat More Vegetables

Research has shown time and time again that a plant-based diet has anti-inflammatory effects that reduce the risk of inflammatory diseases, such as cardiovascular disease and cancer. [17] Pretty solid motivation to eat more vegetables, right? However, let’s look at a more superficial incentive to add more plant foods to your diet: multiple studies have shown that a higher intake of fruits and vegetables can improve the texture and/or appearance of your skin. To be more specific: one study reveals that a high intake of vegetables, legumes, and olive oil appeared to protect against actinic skin damage (wrinkles) caused by ultraviolet radiation. In other words, eating vegetables makes you less likely to develop wrinkles! [18]

Endotoxins

On the other hand, a high intake of meat, dairy, and butter appeared to have adverse effects on skin wrinkles. [18] This is no surprise, as animal fats and proteins actually trigger inflammatory reactions in the body. The reason is because animal products contain certain bacterial toxins, known as endotoxins, which can cause inflammation when they reach our bloodstream. [19] You can enjoy our Plenny meals without having to worry about nasty toxins entering your body, as our meals are entirely plant-based.

Carotenoids

Another fun fact: Eating fruits and vegetables can help improve our skin color. This is due to carotenoids, a class of over 600 pigments that give fruits and vegetables their yellow-red coloring. Carrots, tomatoes, kale, and oranges are some examples of foods rich in carotenoids. When consumed, these pigments also color human skin and can help achieve a more pinkish, golden glow. [20] In fact, this “carotenoid coloring of the skin” has been shown to be considered a valid indicator of perceived health and a healthy diet. [21] In addition to improving skin color, carotenoids also help protect the skin from ultraviolet radiation. [16] How do you like apples?

Ditch the dairy

Acne vulgaris, the most common skin disease in Western civilization, has become an epidemic affecting over 85% of teenagers. [22] Acne is not only common among teenagers, it affects many adults as well. While acne is not something to be embarrassed or ashamed of, it is something that many teenagers and adults feel self-conscious about.

Cow's Milk

We hate to break it to you cheese lovers, but you may want to consider ditching dairy if you suffer from acne. Scientific evidence shows that milk and other dairy products have serious acne-promoting effects. [23] This is mainly due to certain hormones and insulin-like growth factors found in cow's milk. After all, cow's milk is designed to promote calf growth. Therefore, limiting or completely eliminating dairy from your diet can reduce acne. [23] Luckily, our Plenny meals are completely dairy-free, so there's no increased risk of breakouts here.

Incorporate Unsaturated Fats

Skin sensitivity is a common problem in the Western population and commonly results in dryness, roughness, flaking, and/or redness of the skin. Changes in skin properties, such as skin barrier function, hydration, and skin physiology, are often to blame. [24] Many people who suffer from dry and sensitive skin are quick to use topical treatments, such as lotions, serums, and creams, to address the problem. You would think that a more economical and sustainable treatment would be to treat it from the inside out, through diet. But how?

Polyunsaturated fatty acids

Research shows that skin properties can be regulated by dietary fatty acids, especially polyunsaturated fatty acids. [24] Walnuts, sunflower seeds, and flax seeds are all examples of foods with high amounts of polyunsaturated fats. In case you didn't know, all of our Jimmy Joy meals contain a good amount of healthy fats. Our Plenny Shake , for example, contains 6.7 grams of polyunsaturated fats!

Linseed oil

In 2011, an article was published titled “Flaxseed Oil Supplementation Decreases Skin Sensitivity and Improves Skin Barrier Function and Condition.” The findings of this study illustrated that flaxseed oil supplementation decreased skin sensitivity, skin roughness, and flaking, while increasing skin softness and hydration. In short, the data provided evidence that daily intake of flaxseed oil improves skin condition. [24] In case you didn’t know, our Plenny Shake and Plenny Bar contain a good amount of ground golden flax seeds!

Keep Your Gut Happy

You may already know that our gut (microbiome) is rich in many different types of microorganisms, also known as gut microbiota. When there is a high diversity of microbiota present in the gut, the microbiome is considered to be healthy. A healthy gut has been shown to play an important role in our overall health. [25] On the other hand, an imbalance in the gut microbiome has been linked to chronic inflammation and various diseases, including obesity, type 2 diabetes , atopy, and inflammatory bowel disease. [26] Remember how we mentioned earlier that chronic inflammation can affect the health of our skin?

Skin diseases

While the direct connection between gut health and skin is an area of ​​research that is still fairly new, there are some relevant and interesting findings. For example, there is emerging evidence that connects unhealthy gut environments with skin diseases, such as psoriasis, rosacea, eczema, and acne. [27-28] However, it is still quite difficult for scientists to define the exact correlation between our gut and skin health. It is more likely to be a rather complex relationship between our nervous, immune, and endocrine systems, as well as environmental factors such as diet and medications. [29]

Prebiotics and probiotics

However, clinical evidence suggests that keeping our gut happy also helps keep our skin healthy. How do you ensure a healthy gut microbiome? Well, for starters, include prebiotic and probiotic foods in your diet. Prebiotics are essentially high-fiber foods that feed the “good bacteria” in our stomach. Probiotics are the live microbes themselves and can be found in supplements or fermented foods. The combination of prebiotic and probiotic foods has been reported to be the most beneficial for our gut health. [30]

If you’re looking for an easy way to incorporate these components into your diet, consider trying our Plenny meals ! We’ve added fiber-rich prebiotics, such as inulin, oats, soy, and flaxseed into our meals to help feed those healthy gut bacteria. Of course, we didn’t forget to include probiotics, too. You can find our little probiotic friends, called “Bacillus coagulans,” in our Plenny Shake, Plenny Shake Active, and Plenny Pot!

Stay Hydrated

H2O… is ​​the name of the game. This may not be the first time you’ve heard that the human body is made up of about 60% water. Water is essential for regulating many important physiological processes and functions in the body. On average, it is recommended that adult women consume at least 2.7 liters of water per day, while men should consume at least 3.7 liters. This doesn’t necessarily mean you have to drink 10 glasses of water every day, but it also includes fluids you consume through caffeinated foods and drinks, for example. [31]

Fun fact: Research shows that whether you're someone who drinks regular amounts of water or less, increasing your water intake can have a positive impact on your hydration and overall skin health. [32] When you're dehydrated, your skin also becomes more vulnerable to skin disorders and premature wrinkles. [33] So drink up, baby! You could make it easier to increase your water intake by "eating" it through a meal. Our Plenny Drink , for example, contains 330 ml of liquid. You could add even more fluids to a Plenny Shake.

Conclusion

Our dietary choices can affect the health and appearance of our skin. If you are interested in maintaining healthy and youthful skin, it is necessary to consider the main causes of skin aging, such as oxidative stress, lack of blood flow, and inflammation. Consuming plant-based foods rich in antioxidants and polyunsaturated fats has been shown to be effective in limiting (skin) aging, preventing disease, and promoting a healthy gut microbiome. It is also recommended to avoid animal fats and proteins, specifically dairy, as these foods have been shown to negatively affect the health of our skin. And last but not least: increasing water intake also helps keep skin hydrated and glowing.

Sources

1. Little, B. (2016). Arsenic Pills and Lead Foundation: The History of Toxic Makeup. National Geographic.

2. Cao, C., Xiao, Z., Wu, Y., & Ge, C. (2020). Diet and Skin Aging-From the Perspective of Food Nutrition. Nutrients, 12(3), 870.

3. Pizzino, G., Irrera, N., Cucinotta, M., Pallio, G., Mannino, F., Arcoraci, V., Squadrito, F., Altavilla, D., & Bitto, A. (2017). Oxidative Stress: Harms and Benefits for Human Health. Oxidative medicine and cellular longevity , 2017 , 8416763.

4. Greger M. (2013). The Anti-Wrinkle Diet.

5. National Cancer Institute. (2015). Risk Factors: Chronic Inflammation.

6. Fuller, B. (2019). Role of PGE-2 and Other Inflammatory Mediators in Skin Aging and Their Inhibition by Topical Natural Anti-Inflammatories. Cosmetics , 6 (1), 6. MDPI AG.

7. National Center For Complementary and Integrative Health. (2013). Antioxidants: In Depth.
8. Johnson IT. New approaches to the role of diet in the prevention of cancers of the alimentary tract. Mutat Res. 2004; 551 :9–28. [ PubMed ] [Google Scholar]
9. Joshipura KJ, Ascherio A, Manson JE, Stampfer MJ, Rimm EB, Speizer FE, Hennekens CH, Spiegelman D, Willett WC. Fruit and vegetable intake in relation to risk of ischemic stroke. JAMA. 1999; 282 :1233–1239. doi: 10.1001/jama.282.13.1233. [ PubMed ] [ CrossRef ] [ Google Scholar ]
10. Joshipura KJ, Hu FB, Manson JE, Stampfer MJ, Rimm EB, Speizer FE, Colditz G, Ascherio A, Rosner B, Spiegelman D, Willett WC. The effect of fruit and vegetable intake on risk for coronary heart disease. Ann Intern Med. 2001; 134 :1106–1114. [ PubMed ] [ Google Scholar ]
11. Riboli E, Norat T. Epidemiologic evidence of the protective effect of fruit and vegetables on cancer risk. Am J Clin Nutr. 2003; 78 :559S–569S. [ PubMed ] [ Google Scholar ]
12. Stanner SA, Hughes J, Kelly CN, Buttriss J. A review of the epidemiological evidence for the 'antioxidant hypothesis'. Public Health Nutrition 2004; 7 :407–422. doi:10.1079/PHN2003543. [ PubMed ] [ CrossRef ] [ Google Scholar ]
13. World Cancer Research Fund/American Institute for Cancer Research. Food, Nutrition, Physical Activity and the Prevention of Cancer: a Global Perspective. American Institute of Cancer Research, Washington DC; 2007. [ Google Scholar ]
14. Carlsen, M.H., Halvorsen, B.L., Holte, K., Bøhn, SK, Dragland, S., Sampson, L., Willey, C., Senoo, H., Umezono, Y., Sanada, C., Barikmo, I. ., Berhe, N., Willett, W.C., Phillips, K.M., Jacobs, D.R., Jr, & Blomhoff, R. (2010). The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutrition journal , 9 , 3.
15. Masaki, H. (2010). Role of antioxidants in the skin: Anti-aging effects, Journal of Dermatological Science, 58(2), 2010, 85-90, ISSN 0923-1811.
16. Fernández-García E. (2014). Skin protection against UV light by dietary antioxidants. Food & function , 5 (9), 1994–2003.
17. Watzl B. (2008). Anti-inflammatory effects of plant-based foods and of their constituents. International journal for vitamin and nutrition research. Internationale Zeitschrift fur Vitamin- und Ernahrungsforschung. Journal international de vitaminologie et de nutrition, 78(6), 293–298.
18. Purba MB et.al. Skin wrinkling: can food make a difference? J Am Coll Nutr. 2001 Feb;20(1):71-80. DOI: 10.1080/07315724.2001.10719017. PMID: 11293471
19. Erridge C, Attina T, Spickett CM, Webb DJ. (2007) A high-fat meal induces low-grade endotoxemia: evidence of a novel mechanism of postprandial inflammation. Am J Clin Nutr. 86(5):1286-92.
20. Whitehead, R.D., Coetzee, V., Ozakinci, G., & Perrett, D.I. (2012). Cross-cultural effects of fruit and vegetable consumption on skin color. American journal of public health , 102 (2), 212–213.
21. Stephen, I.D., Coetzee, V., Perrett, D.I. (2011). Carotenoid and melanin pigment coloration affect perceived human health. Evolution and Human Behavior, 32(3), 216-227.
22. Danby FW (2008). Diet and acne. Clinics in dermatology , 26 (1), 93–96.
23. Melnik BC (2011). Evidence for acne-promoting effects of milk and other insulinotropic dairy products. Nestle Nutrition workshop series. Pediatric programme , 67 , 131–145.
24. Neukam, K., De Spirt, S., Stahl, W., Bejot, M., Maurette, J.M., Tronnier, H., & Heinrich, U. (2011). Supplementation of flaxseed oil decreases skin sensitivity and improves skin barrier function and condition. Skin pharmacology and physiology , 24 (2), 67–74.
25. Valdes AM, Walter J, Segal E, Spector T D. (2018). Role of the gut microbiota in nutrition and health BMJ, 361.
26. Bull, M.J., & Plummer, N.T. (2014). Part 1: The Human Gut Microbiome in Health and Disease. Integrative medicine (Encinitas, Calif.) , 13 (6), 17–22.
27. Vaughn AR, Notay M, Clark AK, Sivamani RK. (2017). Skin-gut axis: The relationship between intestinal bacteria and skin health. World J Dermatol . 6(4): 52-58.

29. Valdes AM, Walter J, Segal E, Spector T D. (2018). Role of the gut microbiota in nutrition and health BMJ. 361 :k2179.

31. Mohanty, D., Misra, S., Mohapatra, S., & Sahu, P. Soumyaranjan. (2018). Prebiotics and synbiotics: Recent concepts in nutrition. Food bioscience, 26 , 152-160.
32. Armstrong, L.E., & Johnson, E.C. (2018). Water Intake, Water Balance, and the Elusive Daily Water Requirement. Nutrients , 10 (12), 1928.

32. Palma, L., Marques, LT, Bujan, J., & Rodrigues, LM (2015). Dietary water affects human skin hydration and biomechanics. Clinical, cosmetic and investigative dermatology , 8 , 413–421.
33. McIntosh, J. (2018). Fifteen Benefits Of Drinking Water. Medical News Today.