10 Intermittent Fasting Benefits For Skin

Intermittent fasting has gained massive popularity over the past few years for weight loss. I mean, you will find a lot of communities on the internet who swear by intermittent fasting not only for weight loss but other potential health benefits. But did you know that this eating pattern can also have significant benefits for your skin? Let’s see the intermittent fasting benefits for skin.

Please note that more research still needs to be done on the effect of intermittent fasting on the skin. And before starting this fast, kindly talk to your healthcare provider.

What Is Intermittent Fasting?

So what is intermittent fasting? If you have never heard of it, it is pretty much what it sounds like. It is about when you eat not what you eat. With intermittent fasting, you only eat at a specific time. You may have heard of things like:

• 16/8 method – Fasting for 16 hours and eating during an 8-hour window.
• 5:2 diet – Eating normally for five days and restricting calories to 500-600 on the other two days.
• Eat-Stop-Eat – Involves a 24-hour fast once or twice a week.

Intermittent fasting puts your body into a state of ketosis, where it burns fat for fuel instead of glucose. It also activates autophagy (a pathway that recycles and gets rid of damaged molecules) which in turn activates defense against oxidative and metabolic stress. It also reduces inflammation, improves glucose regulation, and improves stress resistance.

So much research has proven the benefits of intermittent fasting, especially on obesity, cardiovascular issues, diabetes and fatty liver. So what about the skin benefits of intermittent fasting? Let’s explore what happens to the skin when you fast.

Benefits Of Intermittent Fasting For Skin

1. Reduced Inflammation for Clearer Skin

One of the most significant benefits of intermittent fasting is its ability to reduce inflammation. Chronic inflammation is a well-known culprit behind various skin issues, including acne, eczema, and psoriasis. When you fast, your body experiences a decrease in pro-inflammatory cytokines—proteins that trigger inflammation.

A study reported an improvement in atopic dermatitis and inflammatory dermatitis with intermittent fasting for two weeks. These results were due to low unsaturated iron and lactoferrin in the body.

By lowering inflammation, intermittent fasting can help calm irritated skin, reduce redness, and prevent acne breakouts. This is particularly beneficial for those who struggle with adult acne, which is often linked to inflammation caused by stress, diet, and hormonal imbalances.

Imagine the relief of seeing fewer breakouts and reduced redness without having to rely on harsh skincare products. With intermittent fasting, you’re addressing the root cause of inflammation from the inside out, giving your skin the chance to heal naturally.

2. Improves Wound Healing

Intermittent fasting improves wound healing through the increase of macrophage activity and efficiency, resulting in faster wound closure and improved tissue regeneration.

For example, in animal studies, intermittent fasting has been observed to enhance the recruitment and function of macrophages at the wound site. These macrophages are more effective at clearing debris and promoting the transition from the inflammatory phase to the proliferative phase, leading to quicker wound healing.

3. Enhanced Autophagy for Youthful Skin

Autophagy might sound like a complex scientific term, but it’s actually a natural process your body goes through to clean out damaged cells and regenerate new, healthy ones. Think of it as your body’s way of taking out the trash.

During periods of fasting, autophagy is activated, leading to the removal of damaged proteins and cellular components that can contribute to aging. This cellular “spring cleaning” helps to rejuvenate your skin, making it look fresher, more youthful, and more resilient to environmental stressors.

In other words, fasting gives your skin a chance to regenerate and renew itself, which can lead to a more radiant complexion and a reduction in the appearance of fine lines and wrinkles.

4. Balanced Blood Sugar Levels for a Glowing Complexion

Have you ever noticed how your skin looks dull or breaks out after indulging in sugary foods? That’s because spikes in blood sugar can cause glycation, a process where sugar molecules attach to proteins like collagen and elastin, damaging them and leading to premature aging.

Intermittent fasting helps regulate blood sugar levels, preventing those spikes that can lead to glycation. With more stable blood sugar levels, your skin is less likely to suffer from the damage caused by excess sugar, resulting in a healthier, more radiant complexion.

By adopting intermittent fasting, you’re not just improving your overall health—you’re also taking steps to protect your skin from the aging effects of sugar.

5. Improved Gut Health for Better Skin

The gut-skin axis is a well-documented connection that shows how the health of your gut directly impacts the health of your skin. A healthy gut microbiome is crucial for maintaining clear, glowing skin, as an imbalance in gut bacteria can lead to skin issues like acne, rosacea, and even premature aging.

Intermittent fasting has been shown to positively influence gut health by promoting the growth of beneficial bacteria and reducing gut inflammation. This, in turn, can lead to clearer skin, fewer breakouts, and an overall improvement in skin texture. A study reported sebum level to be reduced by 40%, thereby reducing the severity of acne following intermittent fasting.

If you’ve been struggling with stubborn skin issues despite trying every topical treatment under the sun, it might be time to consider the role your gut health plays in your skin’s appearance.

6. Boosted Collagen Production for Firm, Supple Skin

Collagen is the most abundant protein in your body, and it’s responsible for keeping your skin firm, plump, and youthful. As we age, collagen production naturally declines, leading to sagging skin, fine lines, and wrinkles.

Interestingly, intermittent fasting can help boost collagen production. How? By reducing oxidative stress and inflammation—two major factors that contribute to collagen breakdown. Additionally, the autophagy process I mentioned earlier also plays a role in maintaining healthy collagen levels.

Incorporating intermittent fasting into your lifestyle can help preserve your skin’s natural collagen, keeping it firm, supple, and more resistant to the signs of aging.

7. Weight Loss and Its Impact on Skin Health

Let’s not forget one of the most talked-about benefits of intermittent fasting—weight loss. Losing excess weight can have a positive impact on your skin, particularly if you’ve been dealing with weight-related skin issues like stretch marks, cellulite, or skin tags.

Moreover, weight loss can lead to improved circulation, which means better delivery of oxygen and nutrients to your skin cells. This enhanced blood flow can result in a healthier, more vibrant complexion.

However, it’s important to note that rapid weight loss can sometimes lead to loose skin. To avoid this, it’s crucial to combine intermittent fasting with strength training and a balanced diet rich in skin-supporting nutrients like vitamin C, zinc, and omega-3 fatty acids.

8. Hormonal Balance for Clear, Radiant Skin

Hormonal imbalances are a common cause of skin issues, particularly acne and premature aging. Intermittent fasting can help regulate hormones like insulin, cortisol, and growth hormone, all of which play a role in skin health.

For instance, high levels of insulin can lead to excess oil production and acne, while elevated cortisol levels (often due to stress) can cause inflammation and breakouts. By stabilizing these hormones, intermittent fasting can contribute to clearer, more balanced skin.

Additionally, intermittent fasting has been shown to increase the production of human growth hormone (HGH), which is essential for skin repair and regeneration. Higher levels of HGH can lead to a more youthful appearance, faster healing of blemishes, and overall better skin health.

9. Detoxification for a Fresher Complexion

Detox diets have long been touted for their skin benefits, but intermittent fasting offers a more sustainable and effective approach to detoxification. During fasting periods, your body shifts its focus from digestion to detoxification, allowing it to eliminate toxins that can contribute to dull, congested skin.

This natural detox process can lead to a clearer, more radiant complexion, as your skin reflects the improved health of your internal organs.

10. Mental Clarity and Reduced Stress for Healthier Skin

Last but certainly not least, intermittent fasting can have a profound impact on your mental health, which, in turn, affects your skin. Fasting has been shown to improve mental clarity, reduce stress, and promote a sense of well-being—all of which contribute to healthier skin.

Stress is a major trigger for skin issues like acne, eczema, and premature aging. By incorporating intermittent fasting into your routine, you can help reduce stress levels, leading to a calmer, clearer complexion.

How to Incorporate Intermittent Fasting for Skin Benefits

Now that you’re convinced of the skin benefits of intermittent fasting, you might be wondering how to get started. Here are a few tips:

1. Start Slowly: If you’re new to intermittent fasting, begin with a shorter fasting window, such as 12 hours, and gradually increase it as your body adapts.
2. Stay Hydrated: Drink plenty of water during your fasting periods to keep your skin hydrated and support detoxification.
3. Eat Nutrient-Dense Foods: When you break your fast, focus on whole, nutrient-dense foods that support skin health, such as leafy greens, berries, nuts, and fatty fish.
4. Listen to Your Body: Pay attention to how your skin responds to intermittent fasting. If you notice improvements, stick with it. If not, consider adjusting your fasting schedule or consulting with a healthcare professional.
5. Be Consistent: Like any skincare routine, consistency is key. Stick with intermittent fasting for at least a few weeks to start seeing the benefits.

Final Thoughts

Intermittent fasting is great and a powerful way to improve your skin and health. But do I think that intermittent fasting is something that everybody needs to do? Definitely NO.

It may benefit some people but not everybody. It would be silly to focus on intermittent fasting and ignore food quality in itself. You can intermittently fast but still eat highly sugary food which will not help your skin condition in the long run. Your food quality is very important at the end of the day.

If you are interested in intermittent fasting, I would highly encourage you to speak with your physician first before giving it a go.