Beauty from Within: Tips for Radiant Skin

When we think about our skin health, our minds often jump to skin care routines and topical treatments. However, holistic skin care starts from within. In this article we will explore simple yet effective diet and lifestyle changes that can significantly improve your skin’s health.

Say ‘No’ to Sugar

Everyone knows that reducing our sugar intake can benefit our overall health. But are you aware that excessive sugar consumption can directly affect our skin?

When we consume sugar, our bodies undergo a complex process called glycation. Glycation results in the production of advanced glycation end products (AGEs), which are linked to various age-related conditions. In terms of skin health, AGEs contribute to wrinkles and loss of skin elasticity. By cutting down on sugar, we can reduce the accumulation of AGEs in our bodies, promoting healthier, more youthful skin.¹

Limiting your sugar consumption can also help if you experience occasional breakouts or acne. Diets high in sugar trigger a chain reaction in the body, leading to increased insulin levels and subsequently higher levels of insulin-like growth factor (IGF-1). Elevated IGF-1 levels can, among other things, raise androgen levels and boost sebum (oil) production, potentially contributing to acne and other skin conditions.²

If you need another reason to cut back on sugar, high-sugar diets can also negatively impact our gut microbiome, potentially contributing to acne and systemic inflammation.²

Get your Beauty Sleep

The term ‘beauty sleep’ dates back to the early 1800s, when it was believed that adequate sleep would enhance health and beauty.³

Modern research supports this idea, showing that chronic poor sleep quality is associated with increased visible signs of aging and compromised skin barrier function.⁴ Additionally, lack of sleep can lead to decreased skin hydration and loss of elasticity.⁵

While individual needs vary, aiming for 7-9 hours of sleep per night is a good guideline.⁶

Focus on Skin-friendly Foods

• A low glycaemic index (GI) diet has shown to be helpful for improving acne and reducing inflammation of the skin. Foods commonly consumed in the standard Western diet, such as sugar, white bread, white rice, and fruit juices, have a high glycaemic index. Lower GI foods include wholegrains, legumes, some starchy vegetables like corn and sweet potatoes, and most fresh fruits. To lower the GI of a meal, you can also add vinegar dressings, protein sources and high-fibre foods.⁷
• Focus on including vitamin C rich foods to support skin health, such as citrus fruits, tomatoes, capsicums, berries, cruciferous vegetables and kiwi fruits.⁸ Our skin contains high concentrations of vitamin C, which is an antioxidant that supports collagen formation.⁹
• Zinc is a mineral that supports wound healing and skin integrity, and it can be found in a variety of foods, including nuts and seeds, meats such as beef and poultry, legumes and wholegrains.^{10, 11}
• Healthy fats, including omega 3 and omega 6 fatty acids, support skin hydration and have an anti-inflammatory effect. These healthy fats can be found in nuts and seeds including walnuts, pumpkin seeds, sunflower seeds, flaxseeds and chia seeds, and oily fish such as salmon, herring and sardines.^{12, 13}

Be Sun Safe

We all enjoy spending time outdoors, but it is essential to incorporate sun protective measures, such as wearing protective clothing or using sunscreen, to protect your skin from damage by the sun’s ultraviolet radiation.¹⁴

Extra Support for Skin Health

Proper skin hydration is crucial to combat visible signs of aging, such as wrinkles. Sodium hyaluronate supports skin health by promoting skin hydration, firmness, and elasticity. Keeping your skin well-moisturized helps to maintain a youthful appearance.^{15, 16}

In summary, multiple factors play a role in optimising skin health. Prioritising sufficient sleep, being sun safe, and making dietary changes – such as reducing sugar intake and incorporating foods rich in vitamin C, zinc and healthy fats – are important factors for achieving radiant skin.

For more personalised advice or to determine if these suggestions could benefit you, please consult with your healthcare professional.

References

1. Gautieri A et al. Advanced glycation end-products: Mechanics of aged collagen from molecule to tissue. Matrix Biol. 2017;59:95-108.
2. Yaseen M, et al. Sugar Consumption and Acne: Unravelling the Complex Sugar-Skin Relationship in the Adolescent Population. J Dermatol Res. 2024;5(3):1-18.
3. The Better Sleep Council. What’s the real deal with beauty sleep? November 1 2022. https://bettersleep.org/blog/whats-the-real-deal-with-beauty-sleep/#:~:text=The%20concept%20of%20beauty%20sleep%20dates%20back%20to,the%20hours%20before%20midnight%20enhanced%20health%20and%20beauty (accessed Feb. 11, 2025).
4. Oyetakin-White P, et al. Does poor sleep quality affect skin ageing? Clin Exp Dermatol. 2015;40(1):17-22.
5. Jang SI, et al. A study of skin characteristics with long-term sleep restriction in Korean women in their 40s. Skin Res Technol. 2020;26(2):193-199.
6. Sleep Health Foundation. How much sleep do you really need? January 12 2024. https://www.sleephealthfoundation.org.au/sleep-topics/how-much-sleep-do-you-really-need (accessed Feb. 11, 2025).
7. Health Direct. Glycaemic index (GI). June 2024. https://www.healthdirect.gov.au/glycaemic-index-gi (accessed Feb. 11, 2025).
8. Nutrition Source. Vitamin C. March 2023. https://nutritionsource.hsph.harvard.edu/vitamin-c/ (accessed Feb. 11, 2025).
9. Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017;9(8):866.
10. Zou P, Du Y, Yang C, Cao Y. Trace element zinc and skin disorders. Front Med (Lausanne). 2023;9:1093868.
11. The Nutrition Source. Zinc. March 2023. https://nutritionsource.hsph.harvard.edu/zinc/#:~:text=Meats%2C%20poultry%2C%20and%20seafood%20are%20rich%20in%20zinc.,available%20in%20supplement%20form%20as%20pills%20and%20lozenges (accessed Feb. 11, 2025).
12. Harvard Health Publishing. No need to avoid healthy omega-6 fats. August 20 2019. https://www.health.harvard.edu/newsletter_article/no-need-to-avoid-healthy-omega-6-fats (accessed Feb. 11, 2025).
13. Assaf S, Kelly O. Nutritional Dermatology: Optimizing Dietary Choices for Skin Health. Nutrients. 2025;17:60.
14. Australian Radiation Protection and Nuclear Safety Agency. Sun exposure and health. https://www.arpansa.gov.au/understanding-radiation/radiation-sources/more-radiation-sources/sun-exposure (accessed Feb. 11, 2025).
15. Michelotti A, et al. Oral intake of a new full-spectrum hyaluronan improves skin profilometry and ageing: a randomized, double-blind, placebo-controlled clinical trial. Eur J Dermatol. 2021;31(6):798-805.
16. Carlomagno F, Roveda G, Michelotti A, Ruggeri F, Tursi F. Anti-Skin-Aging Effect of a Treatment with a Cosmetic Product and a Food Supplement Based on a New Hyaluronan: A Randomized Clinical Study in Healthy Women. Cosmetics. 2022;9(3):54.