18 Dietary and Lifestyle Changes that Complement Topicals
Discover the transformative power of smart dietary and lifestyle changes that perfectly complement your topical treatments. This article brings together expert insights to help you prioritize Omega-3 fatty acids, stay consistently hydrated, and adopt an anti-inflammatory diet. Upgrade your skincare routine from the inside out with practical advice from the specialists.
- Prioritize Omega-3 Fatty Acids
- Add Omega-3s To Your Diet
- Adopt An Anti-Inflammatory Diet
- Explore Dietary Changes
- Support Skin Health Internally
- Stay Hydrated
- Hydrate From Within
- Choose Nutrient-Rich Foods
- Switch To A Silk Pillowcase
- Nourish Your Body
- Increase Vegetable Intake
- Reduce Added Sugar Intake
- Follow A Non-Inflammatory Diet
- Make Small Dietary Changes
- Combine Targeted Approach With Consistency
- Increase Omega-3 Intake
- Stay Consistently Hydrated
- Eat Nutrient-Dense Foods
Prioritize Omega-3 Fatty Acids
One of the most effective dietary changes I've made for better skin health is optimizing my Omega-3 to Omega-6 ratio. For years, I struggled with dry, inflamed skin despite using high-quality moisturizers. It wasn't until I adjusted my diet that I saw a significant difference.
The skin barrier relies on lipids like ceramides, cholesterol, and fatty acids to retain moisture and defend against irritation. However, the modern diet is overloaded with Omega-6 fatty acids from vegetable oils, which promote inflammation—a key driver of acne, eczema, and premature aging. Omega-3 fatty acids (EPA & DHA), found in fatty fish and flaxseeds, counteract this by reducing inflammation and improving skin lipid composition.
After increasing my Omega-3 intake—adding more wild-caught salmon, sardines, and chia seeds while cutting back on Omega-6-heavy seed oils—I noticed fewer breakouts, reduced redness, and better hydration. Pairing this with ceramide-rich topicals, like niacinamide + ceramide moisturizers, further reinforced my skin barrier.
The results? Less transepidermal water loss (TEWL), smoother texture, and improved elasticity. Skin health isn't just about what you apply externally—it's a two-way street. If you want your topicals to work better, fix your internal lipid balance first.
Add Omega-3s To Your Diet
When it comes to skincare, what you actually put on your skin is just one part of a much more complicated equation; and in this case, the old saying "you are what you eat" couldn't be truer! Combining targeted topical treatments with mindful dietary and lifestyle changes can work wonders for achieving that coveted healthy glow.
On a personal level, one change that's made a significant difference for me is incorporating more omega-3 fatty acids into my diet. They are kind of like a moisturizer from the inside out, helping to keep your skin's natural moisture barrier healthy! There are tons of healthy ways to add omega-3 to your diet, but for me, it was adding a handful of walnuts to my morning smoothie and swapping out my regular cooking oil for omega-3 rich flaxseed oil. Now, these results don't come overnight, but with a bit of discipline, within a couple of months, I noticed my skin felt much more supple and hydrated, even before applying my favorite moisturizer.
But the benefits didn't stop there. Pairing this dietary change with my regular skincare routine amplified the results. My topical treatments seemed to work more effectively, as if the omega-3s had prepped my skin to better absorb and utilize the nourishing ingredients. The combination not only improved my skin's texture and appearance but also helped calm occasional flare-ups of redness and irritation. It's been a game-changer and is well worth a try!
Adopt An Anti-Inflammatory Diet
An anti-inflammatory diet which consists of antioxidants, healthy fats, and hydration is key. For instance, omega-3 fatty acids found in salmon and flaxseeds have anti-inflammatory effects and may help maintain skin barrier integrity. We implemented omega-3-enriched meals in conjunction with topical skin care in a case study of post-bariatric patients. After 3 months, 70% showed a significant reduction in the amount of dryness and irritation, and 30% improvement in overall skin elasticity. Clearly, nutrition and topical care work in tandem to deliver the healthiest skin.
We specifically target hydration and adequate levels of collagen-supporting vitamin C and zinc for their role in skin repair and regeneration. We use foods that are good for collagen but also fit into our diabetic-friendly, high-protein meal plans that incorporates lean meats, citrus fruits, and nuts. In one recent clinical trial, individuals who used these types of meal plans along with topical retinoids saw their acne scarring clear up at least 40% faster than those with solely topicals. We also promote stress management, sleep hygiene, and other lifestyle practices, as chronic stress and sleep deprivation can worsen conditions like eczema and acne.
Explore Dietary Changes
While I generally rely on conventional medicine, I've seen cases where alternative approaches have been helpful. I had a young patient with chronic eczema whose itching and discomfort weren't well-controlled with traditional creams and medications. We explored dietary changes, specifically eliminating dairy, in conjunction with regular moisturizing.
To my surprise, the child's eczema significantly improved after a few weeks off dairy! We reintroduced it slowly and found that it definitely triggered flare-ups. This experience reminded me that sometimes a holistic approach, considering factors like diet and lifestyle, can be beneficial alongside conventional treatments.
Support Skin Health Internally
Consuming more omega-3 fatty acids stands as a significant dietary adjustment that leads to improved skin health. For instance, a client I worked with experienced ongoing dryness and irritation even after using expensive moisturizers. She experienced major skin texture and hydration improvements in just weeks after incorporating salmon, chia seeds and walnuts into her diet. Omega-3 fatty acids decrease inflammation while enhancing skin barrier function which makes topical skincare treatments more successful.
The experience demonstrated that diet plays a fundamental role in maintaining healthy skin. In addition, the effectiveness of creams and serums is often reduced because people neglect essential internal support. In my opinion, when you support skin health internally by eating foods rich in omega-3 fatty acids you enhance the performance of topicals for better skin resilience and overall health.
Stay Hydrated
Yes! Staying hydrated by drinking plenty of water has significantly complemented my skincare routine. Proper hydration helps maintain skin elasticity, reduces dryness, and enhances the effectiveness of topical products by allowing better absorption. I've noticed that when I stay consistently hydrated, my skin looks more radiant and feels smoother.
Hydrate From Within
Hydration is one of the most overlooked yet powerful factors in skin health. When you're not drinking enough water, your skin barrier struggles to retain moisture, making fine lines, dullness, and irritation more noticeable.
I always tell my patients at Esthetic Finesse that proper hydration—both from drinking water and incorporating hydrating foods, helps their skin look plumper, more radiant, and better able to absorb their skincare products.
Topicals are key, but glowing skin truly starts from within.
Choose Nutrient-Rich Foods
Diet significantly influences skin health and aging. Avoiding refined sugars, processed foods, and trans fats is crucial, as these accelerate aging and inflammation. Clinical Dermatology highlights how advanced glycation end-products (AGEs), formed when sugars bind to proteins, break down collagen and elastin, leading to wrinkles and skin laxity (Danby FW, 2010). Sodium in processed foods dehydrates the skin, while trans fats contribute to systemic inflammation, exacerbating aging (The American Journal of Clinical Nutrition, Mozaffarian D, 2006). Excessive alcohol further impairs collagen synthesis and promotes dehydration (Alcohol Research: Current Reviews, 2017).
On the other hand, nutrient-rich foods can support skin health. Omega-3 fatty acids in fatty fish like salmon reduce inflammation and strengthen the skin barrier (The Journal of Lipid Research, Calder PC, 2012). Vitamin C in citrus fruits and berries is essential for collagen synthesis and protecting against oxidative stress (Nutrients, Pullar JM, Carr AC, Vissers MCM, 2017). Leafy greens, such as spinach, provide lutein and zeaxanthin, which improve elasticity and tone (Food & Function, Roberts JE, 2011). Nuts and seeds, such as almonds and walnuts, are rich in vitamin E and zinc, promoting hydration and repair (Dermato-Endocrinology, Boelsma E et al., 2003).
Incorporating these foods is simple. Meals centered on nutrient-dense ingredients make a tangible difference. Add fatty fish to salads, blend berries into smoothies, and replace processed snacks with nuts. Steaming, baking, or sautéing helps retain nutrients better than frying. Pairing vitamin C-rich foods with iron-rich ingredients, such as spinach and citrus, further enhances nutrient absorption (The American Journal of Clinical Nutrition, Cook JD, Monsen ER, 1977).
Evidence from these studies emphasizes the importance of dietary choices in slowing aging and maintaining healthy skin. A personalized plan, guided by a dietitian or your primary care provider, can ensure the best results for maintaining radiant, resilient skin as we age.
Switch To A Silk Pillowcase
A lifestyle change that complements the use of topicals for better skin health is switching to a Pure Organic Silk Pillowcase. Silk has natural retention properties, meaning it won't absorb your skincare products the way satin or polyester pillowcases can. Unlike other fabrics, silk helps to keep your topicals on your skin, allowing them to fully absorb and work throughout the night. This prevents your lotions, serums, and creams from being pulled away by friction, ensuring they stay on your skin, providing maximum benefit. Silk is naturally hypoallergenic and incredibly gentle on the skin, helping to reduce friction while you sleep. This also minimizes irritation and the formation of sleep lines, which can contribute to wrinkles over time. A good quality silk pillowcase such as one from HoneyLux is certified OEKO-Tex and GOTs Organic Standard, so you know you are using only the best pure silk fibers with no chemical dyes for your gentle skin.
Nourish Your Body
I truly believe skincare isn't just about what you apply--it's also about what you fuel your body with. Since taking Dr. Blair's BCPlus as a daily tonic, I've noticed a real difference in my skin's glow and resilience. Not to mention, it's helped me maintain my weight through perimenopause, which can be such a tricky time for balance. When your body is nourished from within, topicals work even better--because healthy skin starts beneath the surface!
Increase Vegetable Intake
Increased Vegetable Intake:
Increasing the consumption of vegetables, particularly those that are cruciferous and leafy greens, is one of the dietary changes that I have suggested that has the most potential to have a significant impact. One client's overall health was much improved by including a regular dish of veggies in every meal. Their immune system was strengthened by the antioxidants and phytonutrients, and their increased fiber intake helped with regular bowel movements and improved digestion. The client also reported a noticeable rise in energy and a decrease in cravings for unhealthy snacks. This adjustment also assisted with weight loss and better skin health because veggies' high water content kept the body hydrated and effectively flushed out toxins.
Reduce Added Sugar Intake
The first major noticeable difference in my skin was when I started to reduce the intake of added sugar. I always depended on topicals to clear breakouts and brighten dullness, but once I cut sugar, my breakouts reduced, and the evenness of my skin tone improved. Excess sugar can, in fact, induce inflammation and disturb collagen production; hence, my skin was prone to react no matter what product I used.
I simply replaced the processed sweet stuff with whole foods like berries and nuts, which also help satisfy cravings minus the blood sugar spikes. In just a few weeks, my skin already appeared calmer, and my topicals started to show results--another game-changer was hydration. This allowed the moisturizers to soak into the skin efficiently and left my skin smooth, requiring no extra products.
Follow A Non-Inflammatory Diet
A non-inflammatory diet, free from nightshade vegetables, gluten, soy, and dairy, along with consistent use of supplements like Vitamin D, glutathione, Vitamin C, omega- 3s, and a probiotic, is essential for maintaining optimal health. Gluten, in particular, can trigger inflammation for up to six weeks, making it too significant a setback to risk.
Make Small Dietary Changes
Small dietary or lifestyle changes can definitely impact skin health.
Most skincare breakout maps today can reflect the following:
- Forehead: Too much sugar or excess meat consumption
- Cheeks: Poor respiratory health
- Chin: Imbalance of hormones
For this reason, our wellness experts and/or estheticians may make recommendations, including:
- Decrease sugar or meat in the diet
- Discontinue use of tobacco products
- Consider hormone replacement or natural alternatives to balance the hormones/improve complexion
We offer GLP-1 medications like semaglutide & tirzepatide at our 3 med spas, so we often make suggestions to our clients to help improve their health... inside and out.
Even the smallest of changes can make the biggest differences in weight loss results, as well as your complexion!
Combine Targeted Approach With Consistency
Combining a targeted approach with consistency is the cornerstone of successful topical skincare. Here's how it applies:
Targeted Approach:
Identifying your skin's unique needs: This involves understanding your skin type (oily, dry, sensitive, etc.) and specific concerns (acne, wrinkles, hyperpigmentation, etc.).
Choosing the right products: Selecting topicals with ingredients specifically designed to address your concerns. For example:
Acne: Look for products with salicylic acid, benzoyl peroxide, or tea tree oil.
Dryness: Opt for hydrating ingredients like hyaluronic acid, ceramides, and glycerin.
Wrinkles: Consider products with retinol, peptides, or vitamin C.
Or, for a comprehensive approach to cleansing, toning, and moisturizing, discover our EIGHT.OLD skincare range, available exclusively on thesgstore.com. Our Glow Boosting Facial Polish gently exfoliates, while our Face and Neck Detan Scrub targets uneven skin tone. Finish with our Uber Hydrating Silky Floral Cream for intense moisturizing.
Consistency:
Regular application: Using your chosen topicals consistently, twice daily (morning and night) as recommended.
Patience: It takes time for topicals to work. Be patient and consistent, as results may not be immediate.
Building a routine: Incorporate your topicals into a consistent skincare routine that includes cleansing, toning, and moisturizing.
Here's an example:
Let's say your main concern is acne. A targeted approach would involve choosing a cleanser with salicylic acid, a lightweight, oil-free moisturizer, and a topical treatment with benzoyl peroxide. Consistency would mean using these products every morning and night, even on days when your skin feels clear.
By combining a targeted approach with consistent use, you can maximize the effectiveness of your topicals and achieve the best possible results for your skin.
Increase Omega-3 Intake
When it comes to improving skin health alongside the use of topical products, I've found that making simple dietary adjustments can work wonders. One change that has been especially impactful is increasing my intake of omega 3 fatty acids, found in foods like salmon, chia seeds, and walnuts. Omega 3s are known to reduce inflammation, which not only helps calm irritated skin but also supports its natural barrier function. Since adopting this change, I've noticed a significant improvement in skin texture, especially during months when the weather is particularly harsh and drying. As a founder of Tied Sun wear, I know the importance of protecting skin from the sun's damaging effects. But I also believe that skin health is an ongoing commitment. Combining sun protection with anti-inflammatory foods has made my skin feel more resilient and less prone to redness and irritation. I think about the way our beachwear offers UPF 50+ protection, and similarly, I now think of my diet as an additional layer of protection, helping to complement the benefits of topical skincare and sun-safe clothing. It's all about creating an overall skin friendly lifestyle.
Stay Consistently Hydrated
One habit I highly recommend for maintaining healthy skin is staying consistently hydrated. Drinking plenty of water throughout the day helps flush out toxins and keeps your skin looking fresh and plump. In my experience, it's easy to overlook the importance of hydration, especially with a busy schedule, but it's a simple practice that yields noticeable results. Water not only supports overall body function but also helps maintain your skin's elasticity and moisture balance.
I personally make it a point to keep a water bottle at my desk, ensuring I drink enough throughout the day. Since adopting this habit, I've noticed improvements in my skin's clarity and texture. Hydration supports healthy cell regeneration, which is crucial for a radiant complexion. I believe this practice is effective because it's natural, sustainable, and directly impacts your skin from the inside out, helping you maintain a vibrant, youthful appearance over time.
Eat Nutrient-Dense Foods
I've realized that what we eat plays a huge role in how our skin responds to topical treatments. One change that made a noticeable difference for me was incorporating more nutrient-dense, fresh, and hydrating foods into my daily routine. Focusing on healthy fats, antioxidants, and hydration-boosting nutrients helped improve my skin's elasticity, reduced dryness, and even enhanced the effectiveness of my skincare products. I found that when I paired this with a consistent skincare routine, my skin retained moisture better and had a more natural glow.
