Food Choices and Your Skin

Clients often ask about the foods they love and how they affect their skin. Understanding the science behind alcohol, dairy, greasy foods, and sugar helps estheticians provide informed guidance without adding unnecessary guilt. 

Alcohol 

Alcohol can have multiple effects on the skin. It dehydrates cells, disrupts hormones, and weakens the skin’s defense system. When metabolized, it produces acetaldehyde, which increases inflammation and oxidative stress. These effects can appear as puffiness, redness, or dullness. Alcohol also depletes vitamins A, B, and C, which are essential for repairing skin and maintaining a healthy glow. Red wine, champagne, and sugary cocktails are the most likely to trigger redness and breakouts, while clear spirits tend to have a lesser impact. 

Dairy 

The relationship between dairy and skin conditions, particularly acne, is complex. Milk contains bioactive hormones and growth factors, such as IGF-1, which can stimulate sebum production and keratinocyte growth, potentially contributing to clogged pores. Skim milk may have a stronger effect due to higher whey protein content which can affect insulin levels. People prone to hormonal breakouts may notice triggers with dairy intake. Whole milk, yogurt, and fermented dairy like kefir generally do not show the same association and may even support the gut microbiome. Probiotics in fermented foods can help reduce inflammation and balance skin barrier function. 

Greasy Foods 

The oil in food does not directly translate to oily skin, but diets high in refined oils and fried foods can increase systemic inflammation and oxidative stress, indirectly affecting acne. Frequently, it is the carbohydrate content in foods such as fries, pizza crust, and breaded items that spikes blood sugar and IGF-1, stimulating oil production and keratinocyte proliferation. Estheticians can guide clients to balance oily meals with anti-inflammatory foods that contain omega-3s and antioxidants which support skin barrier health through beneficial lipids. 

Sugar 

High sugar intake can increase insulin, which triggers inflammation, oil production, and collagen damage through glycation, a process where sugar binds to collagen fibers, making them stiff. Recommendations are moderation, and/or pairing sugary foods with protein or healthy fats to minimize impact. 

Chronic inflammation, dehydration, and stress are key drivers of skin issues. But skin responds to long-term patterns rather than single meals, making education on choices in diet an important part of professional skin care guidance.