So you may have heard people discuss salt being something that bloats you, or after having a high sodium meal, your weight will be up for a few days. This can often lead us to avoid salt and think it is the enemy. The truth is, sodium is an essential mineral that is crucial for a lot of our core bodily functions. We just have to be mindful of what it is, particularly that we are having a high amount of sodium. For example, we have a nice steak with a lot of pink salt ground on top, no real issue here, tasty & great. But say we have a fast food meal, laden with sodium as a way to make each of the ingredients shelf stable for more than a year, then yes, that is going to impact us.
The very interesting part of this is that not only do these very high sodium, high fat and high carbohydrate overly processed meals impact our water retention and therefore weight, they can also impact our skin.
Sodium intake can have an impact on acne and breakouts.
Here’s how it can play a role:
- Water retention & puffiness: High sodium intake can lead to bloating and puffiness, making our acne and inflammation appear worse, especially on the face.
- Triggers in processed foods: High-sodium foods are typically heavily processed, and so many contain additives, trans fats, and sugars, all of which increase breakouts.
- Dehydration effect: Excess salt can dehydrate the skin, leading to overproduction of oil to compensate. Which we know can clog our pores and worsen acne.
- Hormonal responses: Some of us experience increased stress hormone levels or blood sugar fluctuations from salty junk food, which can then indirectly impact acne severity.
- Inflammation: While sodium itself isn’t a strong pro-inflammatory trigger like sugar or dairy can be, an overall high-sodium, low-nutrient diet may create the kind of internal environment where skin issues thrive.
So, while salt alone isn’t a root cause of acne, cutting back on salty processed snacks and eating more fresh, whole foods can help improve your skin, especially for those of us who are already breakout-prone.
Now, the thing here is, salt in the right amount is absolutely essential for overall health and can absolutely have positive effects on the skin when it comes from natural, unprocessed sources.
Here’s how the appropriate sodium intake from healthy whole foods or quality salts (like sea salt or Himalayan salt) can support our skin health:
- Cell hydration and nutrient balance: Sodium works with potassium to regulate fluid balance in and out of skin cells. This helps maintain a plump, hydrated appearance and supports proper cellular function.
- Supports circulation: Sodium helps maintain blood pressure and proper circulation. This is essential for delivering nutrients and oxygen to skin tissue. This is what helps to contribute to a healthy glow and faster skin healing.
- Nerve and muscle function: Healthy skin also relies on underlying muscle tone and nerve signals, both of which depend on adequate sodium levels.
- Sweat function and detox: Sodium is a key mineral lost in sweat. Balanced levels help regulate sweat production and detoxification through the skin, which plays a crucial role in clearing out impurities.
- Avoiding deficiency: Very low sodium intake can lead to fatigue, dullness, poor hydration, and even increased stress hormone levels. It essentially makes you feel Blah! This can also negatively impact skin clarity and resilience.
So, while excessive sodium from junk food can be inflammatory and dehydrating, using natural salts to season unprocessed, whole foods supports mineral balance, hydration, and overall skin vitality.
Like everything with our skin, it's all about balance, quality, and context.
So, try reducing the overly processed meals and swapping to cleaner, healthier options with fresh ground salt, and you will start to see your skin clarity & glow coming back!
Hope this helps 💕
Talk soon,
K xx
