Clear Skin Secrets: Diet Tips to Prevent Breakouts

To tackle problem skin, scrubs and cleansers can be useful, but targeting acne from within is just as important. By improving your diet, you might notice benefits not just for your skin but for your entire body. Here are some simple diet tips to help you achieve clear skin.

**Stay Hydrated**
Water is vital for your overall health, but many Americans are not drinking enough—up to 75% are dehydrated! This can slow down digestion, increase the risk of urinary infections, and cause issues with your liver, joints, and muscles. Dehydration also negatively affects your skin. One of the best things you can do for clear skin is to drink plenty of water. Aim for 8 glasses a day or, as another option, drink an amount in ounces equal to two-thirds of your body weight. If plain water bores you, add some fresh fruit or a sprig of mint for flavor. Using a Hydro Flask can keep your water cold throughout the day.

**Track Your Diet**
If you think your skin issues might be related to what you eat, try keeping a food journal. Document what you eat, when you eat it, and any skin reactions you notice. Keeping a detailed log for 4-6 weeks (or longer) can help you identify any foods that might be causing breakouts.

**Limit Sugar Intake**
Previously, fats were thought to be the biggest dietary concern, but now we know that sugar is a major culprit. The American Heart Association recommends that women consume no more than six teaspoons of sugar daily, which is about 100 calories. When your body breaks down sugar, it produces insulin. Too much insulin can cause inflammation, leading to breakouts. It can also break down collagen and elastin in your skin, resulting in sagging and wrinkles.

**Boost Your Omega-3 Intake**
Western diets often include too many omega-6 fatty acids from foods like wheat, grain, poultry, vegetable oils, and eggs, which can cause inflammation. To counter this, increase your intake of omega-3 fatty acids from sources such as salmon, seeds, and nuts. These nutrients combat inflammation and can improve acne.

**Try Juicing**
Incorporating more fruits and vegetables into your diet is essential but can be challenging. Drinking fresh juice in the morning is an easy way to get these nutrients. Fresh juices help regulate blood sugar and stimulate digestive enzymes, both of which are important for acne management. Juicing also helps keep you hydrated and your hormones balanced. There are plenty of recipes online to find your favorite fruit and veggie combinations. Investing in a good quality juicer can also make a big difference.

**Incorporate Probiotics**
Your gut health is closely linked to your skin health. An imbalance in gut bacteria can contribute to acne. Probiotics help balance your gut’s healthy bacteria, reduce inflammation, and fight acne. You can take a probiotic supplement or eat probiotic-rich foods like yogurt, kombucha, kefir, or tempeh.

By making these dietary changes, you’ll be working towards not only clearer skin but overall better health.