Fasting as skincare?

People often say “you are what you eat”, but what are you when you don’t eat? How is your skin, specifically, when you don’t eat? Why would someone willingly not eat, and choose to fast? We’ll be covering how you, and specifically your skin, benefit from fasting.

What is fasting? Why do people fast?

Fasting is known as the purposeful avoidance/abstinence from eating. Many people do it for ritualistic & religious reasons, but fasting can also be used for the purposes of health. Its health benefits are vast, ranging from preventing cancer, diabetes, neurodegenerative disorders, etc. (Johns Hopkins Medicine)

How does fasting play a role in skincare?

Fasting, by nature, reduces and eliminates your calorie intake for a set period of time. This reduced calorie intake is known to induce a phenomenon called autophagy (source: Shabkhizan et al.), where the body essentially cleans out old cells in favour of regenerating newer, healthier cells (source: Cleveland Clinic). This applies to all kinds of cells, including skin cells. This process of regenerating healthier skin cells results in more youthful and clear-looking skin, which is perfect for anyone looking to improve their skin from a nutritional standpoint!To elaborate further, there was a research report written by the National Library of Medicine which stated the following: “Caloric restriction with fasting has demonstrated improvement in multiple skin properties, including skin barrier function in both mice and humans [25]. Studies have also suggested that caloric restriction may improve the appearance of wrinkles and decrease the presence of oxidative stress [26,27].” (source: Maloh et al.). This demonstrates that fasting not only improves the physical appearance of your skin, but also improves your skin’s role as a barrier against harmful diseases (source: Kanwar). Asides from anti-aging effects like the reduction of wrinkles, fasting can also improve skin hydration and reduce acne (source: Ibrahim).

Tips for fasting properly

1. Listen to your body: If you feel weak, dizzy or otherwise unwell, cease fasting immediately and take the necessary foods & nutrients you need.

2. Take electrolytes: Drinking electrolyte-infused water won’t break your fast (source: Sourabh Kharait), as autophagy (a.k.a the process of cell & skin regeneration via fasting) is activated as long as calorie intake is reduced, and electrolytes have zero-calorie content.

3. Avoid zero-calorie sweeteners: Although autophagy is caused by reduced calorie intake, don’t let this fool you when it comes to zero-calorie sweeteners such as aspartame! Research shows that zero-calorie sweeteners can spike insulin, and insulin is a known inhibitor of autophagy (source: Sadeghi et al.).

   
   

Final Thoughts

In light of all these facts, it’s undeniable that fasting has innumerable benefits when it comes to our skin, both looks-wise and health-wise. So, give fasting a try and see how your skin likes it! Who knows, your skin might thank you!

Bibliography:

Cleveland Clinic. “Autophagy: Definition, Process, Fasting & Signs.” Cleveland Clinic, 23 Aug. 2022, my.clevelandclinic.org/health/articles/24058-autophagy.

Ibrahim, Dr Amel. “Benefits of Intermittent Fasting for Skin, Can It Really Clear Acne, Prevent Aging & Make Your Skin Glow?” City Skin Clinic, 8 Dec. 2023, cityskinclinic.com/benefits-intermittent-fasting-skin/.

Johns Hopkins Medicine. “Intermittent Fasting: What Is It, and How Does It Work?” Johns Hopkins Medicine, 2021, www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work.

Kanwar, A. J. “Skin Barrier Function.” The Indian Journal of Medical Research, vol. 147, no. 1, 1 Jan. 2018, pp. 117–118, www.ncbi.nlm.nih.gov/pmc/articles/PMC5967208/, https://doi.org/10.4103/0971-5916.232013.

Maloh, Jessica, et al. “The Effects of a Fasting Mimicking Diet on Skin Hydration, Skin Texture, and Skin Assessment: A Randomized Controlled Trial.” Journal of Clinical Medicine, vol. 12, no. 5, 1 Jan. 2023, p. 1710, www.mdpi.com/2077-0383/12/5/1710, https://doi.org/10.3390/jcm12051710.

Sadeghi, Asie, et al. “Crosstalk between Autophagy and Insulin Resistance: Evidence from Different Tissues.” European Journal of Medical Research, vol. 28, no. 1, 25 Oct. 2023, https://doi.org/10.1186/s40001-023-01424-9.

Shabkhizan, Roya, et al. “The Beneficial and Adverse Effects of Autophagic Response to Caloric Restriction and Fasting.” Advances in Nutrition, vol. 14, no. 5, 30 July 2023, pp. 1211–1225, www.ncbi.nlm.nih.gov/pmc/articles/PMC10509423/, https://doi.org/10.1016/j.advnut.2023.07.006.

Sourabh Kharait. “How to Improve Electrolytes during Fasting.” MAGNAK®, MAGNAK, 29 Apr. 2022, drinkmagnak.com/should-you-increase-electrolytes-while-fasting/. Accessed 3 Feb. 2025.