Every January, our internal dialogue says, “New Year, New Me,” and that means making all kinds of promises for a better year. Some wish for travel, some for a better job, and others for just peace. However, the top New Year resolutions often include the wish for better health in some form or another. And what’s the current favourite way to steer your health in the right direction?
Intermittent fasting
It’s all about choosing when to eat rather than what to eat. People choose eating and fasting hours (the most popular being 16 hours of fasting with an 8-hour window period) or days of the week to eat, forcing their body to work on fat stores—a concept known as metabolic switching. As your body uses reserve stores to burn calories for everyday living, you start losing weight as a result.
So, how does intermittent fasting help with skin issues?
The effect of fasting on your skin has been studied by scientists in the past. A study shows that caloric restriction with fasting has improved multiple skin properties, including skin barrier function in humans. “Studies have also suggested that caloric restriction may improve the appearance of wrinkles.”
1. Reduces oxidative stress
In addition, intermittent fasting reduces oxidative stresses (the amount of freed radicals in the body due to multiple factors such as UV rays, pollution, and lifestyle habits). Less oxidative stress leads to fewer eruptions of acne, skin tightening, and healthier-looking skin.
2. Reduces inflammation
Intermittent fasting reduces inflammation in the body and contributes to minimising cell damage and supporting skin cell repair—thus protecting the skin from damage.
3. Manages gut health
There has been a link between gut health and skin issues—namely acne, psoriasis, and food sensitivities. Intermittent fasting helps manage gut health in a balanced equilibrium, leading to fewer flare-ups in the skin.
Also read: Intermittent fasting is a fad with benefits but science behind it demands more answers
Hydration is key
One of the best byproducts of intermittent fasting is that people tend to drink more water. On average, most people drink 2 litres of water, if not more. The water helps keep their appetite in check during fasting hours and replenishes their body during eating hours. The fact that a well-hydrated body gives rise to the dewiest, glowing skin is just the cherry on top
So, does that mean I can eat anything while intermittent fasting and have good skin?
As much as that sounds like a magical yes, intermittent fasting isn’t a carte blanche for all foods. While mealtime planning of intermittent fasting does help with keeping some issues at bay, it’s essential to be mindful of what you are eating.
If you’re in a calorie-counting headspace while intermittent fasting, be sure to track your nutrients alongside. Most people look at food as a whole value of calories, trying to stay under a certain number. What gets missed out on this is the minimum nutrient intake of minerals and vitamins such as B12, magnesium, iron, etc. Sure, you could use supplements to balance the scale, but there is nothing comparable to getting nutrients from their natural sources such as fruits and vegetables.
This means that instead of glowing skin, intermittent fasting may lead to dark circles, dry skin, and hair fall, among other dermatological issues.
Those with chronic illnesses such as diabetes and hypertension should follow intermittent fasting under the supervision of their medical doctor. The same holds true for those persons having chronic skin issues such as eczema and psoriasis. In addition to consulting your doctor, mindfully consume omega-3s, essential oils, and vitamins.
It’s also important to take care of the skin when intermittent fasting starts showing results. Due to rapid weight loss, one can develop multiple stretch marks. So, it’s better to be proactive than reactive. When the stretch marks are just beginning to show (the angry red-coloured ones), apply retinoid, Vitamin E to prevent them from settling into the irreversible white stretch mark stage.
All in all, intermittent fasting is overall a great option for a holistic approach to physical and mental health. The benefits to the skin outweigh any negatives, and everything can be managed at the correct time. So, shed that 2023 skin and walk into 2024 with a step and a glow that only good health is responsible for.
Dr Deepali Bhardwaj is a dermatologist, anti-allergy specialist, laser surgeon and internationally trained aesthetician. She tweets @dermatdoc. Views are personal.
(Edited by Prashant)
Thanks Doc