At certain times of the year, sugar seems inevitable. If you're pursuing clean, healthy skin, what could happen when you indulge yourself? You might ask, does eating too much sugar harm the skin? Or what happens if you eat too much sugar? In this content, we will examine the effects of consuming too much sugar on the skin.
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What Happens If You Eat Too Much Sugar?
Believe it or not, consuming too much sugar can harm your skin health and play a role in the development or exacerbation of skin conditions such as psoriasis and acne.
Overindulging in sugar can even lead to early signs of aging like fine lines and sagging. This goes beyond potentially increasing your risk for diseases like type 2 diabetes and heart disease.
This doesn't apply to natural sugar sources like fruits. Although fruit is often referred to as nature's sugar, it also contains fiber and other essential nutrients associated with positive health outcomes. There is some evidence to suggest that eating fruit may help increase skin hydration, which can contribute to a glowing complexion.
Your Skin Reflects What You Eat
Your skin is the largest organ in your body, so it's no surprise that what you eat can show on the outside.
S. Tyler Hollmig, Director of Laser and Cosmetic Dermatology at the Department of Internal Medicine at the University of Texas, says, "Nutrition definitely plays a role in skin health."
The American Academy of Dermatology says that other factors like smoking, sun exposure, and sleep also affect skin health and signs of aging.
Here are three ways sugar can affect your skin health.
What are the Harms of Excess Sugar?
Can Accelerate Aging Signs
When it comes to aging, sugar has a pronounced effect on the skin through a process called glycation. Glycation is a process where sugar molecules bind to proteins, lipids, or nucleic acids.
Research suggests that glycation interferes with collagen repair, which is vital for preserving elastic collagen fibers. The result could be potentially accelerated skin aging.
Additionally, glycation can increase the formation of free radicals, which can damage the skin. For someone with a high-sugar diet, this could lead to the formation of fine lines.
Can Promote Acne
A high-sugar diet has been definitively linked to acne. A Dermatology study examining about 25,000 adults found that consumption of oily and sugary foods was associated with a 54% increased risk of acne, with sugary beverages increasing this risk by 18%.
Research indicates that the high fat and sugar regimen is in line with the modern Western diet. Sugar may trigger insulin spikes, which can exacerbate inflammation, a factor supporting acne development.
Sugar can also increase some growth factors that are associated with elevated androgen levels, a hormone involved in increased oil production, which can clog pores.
Can Worsen Psoriasis
Psoriasis is an autoimmune disease where skin cells grow rapidly, leading to the formation of plaques and scaling.
Animal studies are beginning to shed light on the role excess sugar consumption may play in the development of psoriasis. Dr. Samuel Hwang, professor and chair of dermatology at UC Davis Health, explains that when mice are fed a diet rich in sugar and fat similar to the Western diet, they develop psoriasis-like inflammation within just four weeks.
While this research is done on mice, Dr. Hwang believes the results likely apply to humans as well. However, more research is needed to confirm this.
Hwang suggests that the study on mice suggests that increased inflammation could increase one's susceptibility to psoriasis and trigger noticeable changes in the skin, such as redness and scaling, consistent with psoriasis symptoms. Additionally, subclinical inflammation, a condition characterized by visible skin redness or scaling, but without itching, can develop.
Sugar and fat together can negatively affect the gut microbiome by altering the healthy bacterial population, leading to inflammation seen in psoriasis. However, further research is needed.
What You Can Do to Reduce Sugar for Skin Health?
It takes a long time for poor nutrition to contribute to skin aging, and it also takes a long time for dietary changes to make a difference.
Still, S. Tyler Hollmig says, "It's hard to go wrong recommending a healthy, relatively low-sugar diet." This doesn't mean eliminating sugar entirely. You can enjoy sweet treats in moderation.
In this content, we have discussed whether eating too much sugar is harmful to the skin or what happens if you eat too much sugar. Remember the importance of not overdoing anything for both healthy skin and overall health. Also, along with reducing your sugar intake a bit (if you're currently overdoing it), pay attention to getting good sleep, applying sunscreen daily, especially in the summer months, and developing a skincare routine tailored to your skin's needs.