Is anyone else completely addicted to their weekly fix of Educating Yorkshire? I absolutely am. There’s something quietly comforting about watching the lives of the teachers and pupils at Thornhill Community School. The kindness, patience and empathy the teachers show their pupils is just incredible. It makes me think back to my own school days, struggling with dyslexia and ADHD, and feel so grateful for the support these kids are getting.
Two weeks ago, there was a boy called Riley who really stuck with me. His behaviour was a real challenge for the teachers and some of the pupils. He was constantly clowning around, being cheeky, and disruptive in lessons, which understandably worried the staff about how it was affecting the other children. After a series of meetings and careful observation, the school arranged for an ADHD test. It came back negative, which surprised everyone, but it led them to look at something else, Riley’s diet.
Riley’s mum shared what he was eating. Breakfast was two chocolate Weetabix with two sugars, coffee, and Pringles. On his way to school, he would buy more sugary snacks and energy drinks. Essentially, he was buzzing all day.
With gentle guidance from the school and his mum, they slowly adjusted his sugar intake and removed caffeine. The change was incredible. He became calmer, more focused, and most importantly, his friends wanted to spend time with him again.
Watching that episode with my own children beside me really got me thinking about the real impact our diet can have, not just on focus and behaviour, but on mood, gut health, and yes, our skin too. Our skin is our largest organ, after all, and in many ways, it tells the story of what’s happening inside like the cover of a book for the story within.
Food and skin: what to eat and what to avoid
Sugar and processed foods are well known to trigger inflammation, but other foods can quietly influence our skin too. Chinese face mapping, an ancient approach, links areas of the face to internal organs and diet. For example, breakouts between the eyebrows may point to a wheat or gluten intolerance, while acne on the chin could be linked to hormones or dairy. Knowing this can be a helpful clue when trying to figure out what your skin might be reacting to.
Here’s a gentle guide for different skin types:
Acne
Acne can flare with sugar, dairy, and processed foods. Chinese face mapping gives us some interesting insights: forehead breakouts may relate to digestion, cheeks to lungs, and chin to hormones or dairy. Try to eat more omega-3-rich foods like pumpkin seeds, leafy greens, and plenty of water. Fermented foods such as kimchi can also support your gut, which often translates to calmer skin.
Ageing skin
Wrinkles and dullness are often accelerated by sugar, refined carbs, and alcohol. Foods rich in antioxidants can help, such as berries, leafy greens, tomatoes, and brightly coloured vegetables. Healthy fats from avocados, olive oil, and nuts nourish the skin barrier, while vitamin C-rich foods like citrus fruits support collagen and elasticity.
Rosacea
Redness and flare-ups can be triggered by spicy foods, alcohol, caffeine, and nightshades like onions, garlic, and aubergines. Anti-inflammatory foods can help soothe the skin, such as oats, leafy greens, fatty fish, and turmeric. Probiotic foods like yoghurt or miso can also support the gut-skin connection, which seems to play a role in rosacea flare-ups.
Eczema
Eczema can get worse with dairy, gluten, eggs, and processed foods. Anti-inflammatory, nutrient-rich foods support skin healing, such as sweet potatoes, oily fish, avocados, and colourful vegetables. Omega-3s from chia seeds or flaxseed can calm inflammation from the inside out, and hydration with plenty of water and herbal teas is key.
Psoriasis
Psoriasis may flare with dairy, red meat, gluten, and alcohol. Anti-inflammatory, nutrient-dense foods are your friend, such as leafy greens, turmeric, and berries. Olive oil, nuts, and seeds provide healthy fats. Some people also find relief by limiting sugar, processed foods, and nightshades, which can inflame the immune system.
A gentle approach works best
Much like the teachers guiding Riley and his mum, supporting your skin through diet is about small, consistent changes rather than drastic overhauls. Notice how your skin responds to what you eat, try adding nutrient-rich foods, and reduce any triggers. Over time, you will likely see a difference, both inside and out.
Our skin tells our story, and food is one of the most powerful tools we have to influence it. If you would like a gentle, personalised look at how your diet might be affecting your skin, I am here to help, supportive, non-judgmental, and focused on long-term wellbeing.
All my love
Emily
xxx