You’ve probably heard the saying, “You are what you eat.”

We like to take that one step further: you are also what your body can use and absorb.

Your skin is your body’s largest organ, and just like the rest of your body, it needs proper nutrition to function at its best. What you eat isn’t the only factor that determines how your skin looks and feels, but nutrition can certainly play an important role.

Hydration matters too. So do sleep, stress, hormones, sun exposure, genetics, and your daily skin-care routine.

At Chandler Chiropractic, we believe health works best when you look at the entire person rather than chase one symptom or search for one quick fix.

Your skin is no different.

Feed Your Skin From the Inside

Your body needs protein, healthy fats, vitamins, minerals, and adequate hydration to support healthy tissues.

That’s one reason a diet filled with colorful vegetables, fruits, quality protein, nuts, seeds, and other whole foods is so important.

According to the American Academy of Dermatology, healthy adults should generally focus on getting the nutrients their skin and body need through a well-balanced diet rather than automatically relying on supplements.

That’s a philosophy we agree with.

Start with real food.

Wrinkles and Skin Aging: Think Color

Skin naturally changes as we age. However, lifestyle can influence how quickly some of those changes become visible.

One simple strategy is to eat more color.

Berries, leafy greens, peppers, carrots, tomatoes, citrus, and other colorful fruits and vegetables provide vitamins and beneficial plant compounds.

For example, vitamin C supports normal collagen formation. Vitamins C and E also function as antioxidants.

Research continues to examine how nutrition and antioxidants affect skin aging and damage. However, whole foods offer another advantage: they provide many nutrients together rather than isolating a single ingredient in a supplement.

So, instead of searching for one magical “anti-aging” food, fill your plate with variety.

Of course, don’t forget what happens on the outside. The American Academy of Dermatology calls daily sunscreen one of the most important tools for slowing premature skin aging. Read the AAD’s recommendations for healthier-looking skin.

Cut Back on Added Sugar

We talk about added sugar frequently in our Nutrition & Wellness articles for a reason.

Most of us simply don’t need as much as we’re getting.

Soda, candy, pastries, sweetened coffee drinks, and many packaged foods can add a tremendous amount of sugar to your daily diet.

Instead, satisfy your sweet tooth more often with whole fruit.

Berries are a great option. So are apples, pears, oranges, kiwi, and other fruits.

You don’t have to eliminate dessert forever. Rather, make it something you enjoy occasionally instead of something your body expects several times a day.

If sugar and processed foods have taken over more of your diet than you’d like, our 5 Signs It May Be Time to Reset Your Nutrition article is a great place to start.

Dry Skin? Don’t Forget Healthy Fats

Healthy fats are another important part of a balanced diet.

Avocados, nuts, seeds, olive oil, and fatty fish provide beneficial fats along with other nutrients.

Omega-3 fatty acids, found in foods such as salmon, sardines, walnuts, chia seeds, and flaxseed, have also received considerable attention in skin research. Reviews have found potential benefits of omega-3 fatty acids for several inflammatory skin conditions, although they aren’t a cure-all for dry skin or other dermatological problems.

Rather than immediately reaching for a supplement, consider how often these foods appear in your normal diet.

Start there.

Hydration Matters Too

Healthy skin needs adequate hydration.

However, drinking gallons of water isn’t going to magically erase wrinkles or cure dry skin.

Your goal should simply be to give your body the fluids it needs to function properly.

Keep water nearby throughout the day. Drink with meals. Increase fluids when you’re exercising or spending time outside in the Arizona heat.

If plain water isn’t your favorite, our 7 Simple Ways to Drink More Water Every Day article offers several easy ways to make hydration more enjoyable.

Again, we’re looking for habits you can maintain.

What About Breakouts?

Acne is more complicated than simply eating the wrong food.

Hormones, genetics, skin-care products, medications, stress, and other factors can all contribute.

However, diet may influence breakouts in some people.

The American Academy of Dermatology’s review of diet and acne notes that some studies have found fewer breakouts among people following lower-glycemic eating patterns. At the same time, researchers still have more to learn about the relationship between specific foods and acne.

So, don’t assume broccoli will clear your skin or that one piece of chocolate will cause a breakout.

Instead, pay attention to patterns.

If a certain food consistently seems to make your skin worse, keep track of it. Then, discuss persistent or significant acne with a dermatologist.

Nutrition can support healthy skin, but it shouldn’t replace appropriate dermatological care.

Stress Can Show Up on Your Skin

Here’s another connection that’s easy to overlook.

Stress affects the entire body.

The American Academy of Dermatology notes that while stress doesn’t directly cause acne, it may worsen existing acne.

That fits into something we discuss frequently at Chandler Chiropractic: the three types of stress—physical, emotional, and chemical.

Poor nutrition can contribute to chemical stress. Lack of movement and repetitive posture can contribute to physical stress. Meanwhile, work, relationships, schedules, and everyday life can pile on emotional stress.

Your body doesn’t experience those stresses in isolation.

That’s why sleep, movement, nutrition, hydration, and stress management all belong in the same wellness conversation.

Our article on chiropractic and stress takes a deeper look at the connection between stress, tension, the spine, and nervous system function.

Don’t Forget Your Nervous System

At Chandler Chiropractic, we often call the nervous system the motherboard of the body.

Your brain, spinal cord, and nerves constantly communicate with tissues and organs throughout your body.

That doesn’t mean a chiropractic adjustment cures acne, dry skin, or wrinkles.

It means we don’t look at health as a collection of completely separate body parts.

We focus on spinal movement, joint function, and the nervous system while encouraging our patients to support their bodies in other ways too.

Nutrition matters.

Movement matters.

Hydration matters.

Sleep matters.

Stress matters.

And healthy nervous system function matters.

Healthy Skin Is Part of a Healthy Body

There isn’t one food that guarantees beautiful skin.

There also isn’t one supplement, cream, cleanse, or quick fix that replaces healthy habits.

Instead, start with the basics.

Eat more whole foods. Fill your plate with color. Choose quality protein and healthy fats. Reduce added sugar and heavily processed foods. Drink enough water. Prioritize sleep. Protect your skin from excessive sun exposure. Manage your stress.

Then, give those habits time.

If you have persistent acne, unusual rashes, changing moles, significant dryness, or another ongoing skin problem, see a qualified healthcare professional or dermatologist.

Your skin can tell you a lot about your overall health.

So rather than focusing only on what you put on your skin, don’t forget about how you’re taking care of your body from the inside out.