How Blood Sugar Impacts Your Skin
When it comes to how your skin looks, we often focus on external factors—moisturizers, serums, and SPF. But one of the most important contributors to your skin’s health actually comes from within: blood sugar control. The connection between blood sugar and skin health is profound, and imbalances can lead to everything from premature aging to acne and inflammation.
The Blood Sugar-Skin Connection
Your skin is the largest organ in your body, and it reflects what’s going on internally. Blood sugar, or glucose, provides energy to all your cells—including those in your skin. However, when blood sugar is consistently too high (hyperglycemia), or when it fluctuates wildly, it can have negative effects on your skin’s appearance, texture, and overall health.
1. Glycation and Premature Aging
One of the most significant ways high blood sugar affects the skin is through a process called glycation. Glycation occurs when excess glucose in the bloodstream attaches to proteins like collagen and elastin, forming harmful molecules called advanced glycation end products (AGEs).
Collagen and elastin are responsible for keeping your skin firm, smooth, and youthful. When these proteins are damaged by AGEs, they become stiff and less elastic, leading to:
Wrinkles and Fine Lines: The skin becomes less able to bounce back, resulting in premature wrinkles and fine lines.
Loss of Skin Elasticity: Skin may start to sag as the structure breaks down.
Dullness: Glycation also damages the skin’s surface, making it look lackluster and uneven.
In short, chronically high blood sugar accelerates the aging process, making skin look older than it actually is.
2. Inflammation and Acne
Unstable blood sugar levels contribute to chronic inflammation in the body, which can manifest on the skin. This is particularly true if your blood sugar tends to spike and then crash. High blood sugar triggers the body to release inflammatory cytokines, leading to an inflammatory response in the skin.
Acne Breakouts: High insulin levels (a result of elevated blood sugar) increase the production of sebum (oil), clogging pores and contributing to acne breakouts. Inflammation from blood sugar spikes worsens this effect, leading to red, painful pimples.
Rosacea and Eczema: If you’re prone to inflammatory skin conditions like rosacea or eczema, poor blood sugar control can exacerbate flare-ups and make these conditions harder to manage.
Inflammation can also be triggered by an inflammatory diet! Foods that are highly processed or high in sugar can trigger inflammation which can be seen on your skin. In addition, specific food sensitivities can cause your body to react to “regular” foods and trigger immune and inflammation mediated processes. If you’re curious to learn more about how certain foods trigger inflammation, click here to learn more.
3. Dehydration and Dry Skin
When your blood sugar is elevated, your kidneys work overtime to filter and excrete the excess glucose. This process pulls water out of your body, leading to dehydration. Dehydrated skin appears dry, flaky, and less radiant. Chronic dehydration due to blood sugar imbalances can make skin more prone to irritation and sensitivity, contributing to a dull and tired appearance.
4. Blood Sugar and Scarring
If you have acne or any skin condition that involves breakouts, you might notice that your skin heals more slowly or scars more easily when your blood sugar is out of control. Elevated glucose levels slow down the skin’s ability to repair itself, meaning wounds, acne scars, and irritations can take much longer to heal.
The inflammatory response that accompanies high blood sugar can also lead to more prominent scarring and discoloration after the skin has healed, such as post-inflammatory hyperpigmentation.
How to Protect Your Skin by Managing Blood Sugar
While blood sugar imbalances can wreak havoc on your skin, the good news is that you have the power to take control. Here are some steps to help manage blood sugar and keep your skin looking radiant and youthful:
1. Eat a Balanced, Low-Glycemic Diet
Eating low glycemic index (GI) foods helps prevent blood sugar spikes, keeping both your skin and body balanced. Avoid refined sugars and processed foods. Sugary snacks, refined carbs (like white bread and pastries), and processed foods cause blood sugar spikes that can increase inflammation and contribute to glycation. Opt for complex carbohydrates like whole grains and sweet potatoes instead.
2. Stay Hydrated
Keeping hydrated helps your body process glucose efficiently and reduces the likelihood of skin dehydration. Aim for at least 8 glasses of water per day, and more if you exercise regularly or live in a hot climate.
3. Incorporate Anti-Inflammatory Foods
Foods rich in omega-3 fatty acids (like fatty fish, chia seeds, and flaxseeds) and antioxidants (such as berries, green tea, and turmeric) can help reduce inflammation in the body and on the skin. These foods help fight free radicals, support collagen production, and promote a healthy complexion.
4. Exercise Regularly
Exercise improves insulin sensitivity, which helps regulate blood sugar levels. It also boosts circulation, helping your skin receive more oxygen and nutrients, leading to a healthy glow. Aim for at least 150 minutes of moderate exercise, like walking or cycling, per week.
5. Manage Stress
Chronic stress elevates cortisol, which can spike blood sugar and cause skin issues like breakouts or premature aging. Practices like yoga, meditation, or deep-breathing exercises can help reduce stress levels and keep your skin healthy.
6. Prioritize Sleep
Lack of sleep disrupts insulin function and increases cortisol levels, both of which can lead to poor blood sugar control and skin inflammation. Prioritize 7-9 hours of quality sleep each night to support healthy skin and stable blood sugar levels.
Our Treatments to Improve Your Skin
In addition to managing blood sugar internally, there are treatments that can help restore the skin’s youthful appearance and address damage caused by challenges with glycemic control:
Microneedling with PRP (Platelet-Rich Plasma)
Microneedling stimulates collagen production, which can help reduce the appearance of fine lines, wrinkles, and acne scars. When combined with PRP, it accelerates healing and boosts the skin’s natural glow. This treatment is great for repairing skin damage from glycation and promoting healthy skin turnover.
Balance Blood Sugar for Beautiful Skin
There’s no question that the state of your blood sugar has a profound effect on your skin and overall beauty. By focusing on balanced nutrition, hydration, stress management, and regular physical activity, you can keep both your blood sugar and your skin in check. Taking care of your internal health is one of the best ways to achieve a glowing, youthful complexion—no matter your age.
If you’re experiencing skin issues that may be related to blood sugar imbalances, reach out to learn more about how we can help!
Learn more about our NEW Vibrant Metabolism Program to help you optimize your weight, blood sugar, and nutrition.
To book a free 15 minute Discovery Call to learn more about our unique approach to your best health, click here.
Meet Your Doctor
Hi, I’m Dr. Caitlin Fanning, ND (Naturopathic Doctor),
I help women who are struggling with hormone imbalances, fatigue, and infertility optimize their hormones and get their life back so they can feel like their best self.
If you're ready to take charge of your health and make real, lasting changes to your energy, your hormones, or your overall well-being, I would love to talk more!