Eat, Drink and Exercise Wisely

Why There Is No Such Thing as a Skin Diet

When it comes to nutrition, confusion is widespread: trends, superfoods, detox protocols, conflicting studies. Yet what I have observed over decades of clinical practice is ultimately quite simple. There is no skin diet, no heart diet, no brain diet. There is only one way of eating that works for all cells – because all cells follow the same biochemical rules. That sounds trivial, but it has far-reaching implications. I refer to this as OneHealth: the body as an integrated system of organs. And what applies to this system applies equally to nutrition – OneNutrition. What nourishes the heart, the liver, and the brain nourishes the skin. And what harms them harms the skin as well.

What the Skin Reveals

The skin is an honest organ. It reflects what we do to our body. Short-term excess leaves short-term traces: a blemish after too much milk chocolate is inconvenient, but forgivable. Consistently poor nutrition, however, the skin registers with a dull complexion and a weakened barrier. With advancing age, it also becomes visible whether someone regularly drinks too much alcohol. The skin does not lie.

How Much – and When

Not only what we eat matters, but also how much and when. Occasional caloric restriction – intermittent fasting, skipping dinner – has been shown in studies to have positive effects on healthspan and lifespan. The reason: a permanently well-stocked pantry does not appear to be optimal for cellular health. In phases of reduced intake, cells begin to break down what is no longer needed. This process, known as autophagy, is a form of cellular self-cleansing. The speed of eating also plays a role in this context. The feeling of satiety often sets in only after 15 to 20 minutes. In other words: those who eat quickly tend to eat too much before the signal arrives.

Exercise as Part of the System

Exercise belongs to the same system. Strength and endurance are not optional – they are prerequisites for a long, self-determined life. And not least for the skin. Every form of training improves circulation and with it the supply of nutrients to the skin. Muscles also produce signalling molecules that act as anti-inflammatories and protect the organism as a whole. With advancing age, exercise does not become less important – it becomes more so.

I go into far greater depth on this in Chapter 3 of my book – How to Look Better: 10 Maximen für eine schöne Haut und ein besseres Leben.