Fasting has become an increasingly popular practice for health and wellness. Many proponents claim that fasting can provide benefits like weight loss, improved focus, and even skin rejuvenation. The idea is that by giving your body a break from digestion, it can focus its energy on other repair and renewal processes like skin cell turnover. This has led some to believe that fasting may impart a “glow” to the skin. But is there any scientific evidence to support these claims? Let’s take a closer look.
What happens to the skin when fasting?
When you fast, several changes occur that can affect skin function and appearance:
Cell turnover increases
During eating periods, a small percentage of your body’s cells are renewed. But in a fasted state, your cells shift focus from digestion to repair. This includes skin cells. Studies show that rates of epidermal cell turnover increase significantly during fasting periods. The influx of new skin cells can create a fresh, youthful glow.
Inflammation decreases
Eating large, calorie-dense meals often generates inflammatory responses in the body. Over time, this can accelerate skin aging. Fasting limits calorie intake and gives your body a break from processing food. This reduces inflammation systemically and may calm inflammatory skin conditions like acne, eczema, and psoriasis. The result can be less redness, irritation, and healthier skin barrier function.
Blood flow increases
With less metabolic work required for digestion, more blood circulation can be directed to the skin when fasting. This brings increased delivery of oxygen and nutrients to skin tissue. It also helps whisk away waste products. Enhanced circulation contributes to skin health and radiance.
Oxidative stress decreases
Animal studies show that fasting can limit oxidative damage in tissues by decreasing the presence of reactive oxygen species. This helps reduce oxidative stress on skin cells and collagen fibers, preserving youthful skin structure and function.
Detoxification increases
Fasting prompts cells to undertake “spring cleaning” processes like autophagy. This removes damaged cell parts, toxic metabolic byproducts, and old cell components. Detoxifying the cells in this way optimizes their function and health. In the skin, this cleansing process may contribute to clarity and a purification of skin tone.
Fasting and the skin: What does the research say?
While the theoretical basis makes it plausible that fasting can benefit the skin, what does the actual scientific evidence have to say? Unfortunately, robust clinical research specifically on fasting’s effects on skin are limited. But a handful of small studies provide preliminary support:
Study 1
A 2014 study had 10 middle-aged women fast every other day for two weeks. Skin biopsies showed significantly increased skin cell proliferation after the two weeks compared to biopsies taken at the study’s start. This aligns with faster epidermal turnover. Participants’ skin also showed less transepidermal water loss, suggesting improved skin barrier function.
Study 2
A 2019 study examined skin changes in 12 healthy men who fasted for 28 hours. Compared to measurements taken before fasting began, skin conductivity significantly increased after the fast. This indicates enhanced skin barrier function. Skin hydration also increased.
Study 3
Photographs were taken of 16 healthy individuals before and after a 24-hour fast. A panel of blinded reviewers was then asked to evaluate and compare the pre- and post-fasting photos. The reviewers determined that skin was significantly healthier-looking after the fasting period for most individuals.
Study limitations
While these early results are intriguing, the studies had very small sample sizes. Larger, longer-term trials are needed to truly determine if fasting can impart significant skin benefits. Studies comparing different fasting protocols would also help identify best practices. More rigorous quantitative skin measurements pre- and post-fasting would also improve the evidence quality.
Potential benefits of fasting for skin
Based on the current limited research and theoretical mechanisms, here are some of the possible benefits fasting may offer for skin health and appearance:
Younger-looking skin
By boosting cell turnover, fasting can promote youthful-looking, vibrant skin. Animal studies confirm visibly younger skin structure after periods of fasting compared to non-fasted controls. For anti-aging effects, intermittent fasting a few times per week on an ongoing basis may help maintain high cell turnover.
Healthier skin barrier
A stronger, more functional skin barrier retains moisture better and protects better against pathogens and irritants. Fasting may enhance barrier function through reducing inflammation and oxidative stress, removing damaged cells and increasing new cell production.
Reduced breakouts
Fasting’s anti-inflammatory effects, hormonal influence, and cellular cleansing can prevent clogged pores and acne outbreaks. Intermittent fasting has shown initial promise for improving acne.
Even skin tone
By ramping up skin cell turnover, fasting may help smooth and refine skin texture. Eliminating damaged cells reveals fresh new skin to create an even, luminous complexion. Restricting calorie intake also limits glycation damage that can lead to uneven pigmentation.
Improved hydration
Fasting may encourage water retention in the skin by strengthening the skin barrier. Directing circulation away from the gut also allows more blood flow to deliver hydration to skin tissue. The result can be suppler, more hydrated skin.
Best practices for fasting and skin
If you want to try fasting for better skin, here are some tips to maximize results:
Gradually increase duration
Start with shorter fasts of 12-16 hours to allow your body to adjust, then slowly increase the fasting period. Working up to longer 24-36 hour fasts is recommended for skin enhancement.
Try intermittent fasting
For periodic cleansing and cell turnover boosts, intermittent fasting a few days a week may stimulate skin regeneration better than a single extended fast.
Use an anti-inflammatory diet on non-fasting days
Eating a diet rich in vegetables, fruits, omega-3s and anti-oxidants can complement fasting’s skin benefits on feeding days.
Stay hydrated
Drink plenty of water and herbal teas to support detoxification and keep your skin supple throughout fasts.
Avoid excessive sunlight
Sun exposure can be more damaging when fasting since your skin is in an active regeneration state. Keep sun time limited and use vigilant sun protection.
Get adequate sleep
Sleep is crucial for cell turnover and repair processes enhanced by fasting. Strive for 7-9 hours nightly.
Manage stress
Chronic stress can negate fasting’s skin-enhancing effects. Adopt relaxation practices like meditation, yoga and breathing exercises.
Supplement wisely
Some supplements like collagen and antioxidants can complement fasting’s skin regeneration. But others may alter metabolic pathways, so check with a doctor first.
Potential side effects and considerations
While the research is still limited, fasting appears relatively safe for most healthy adults. Still, there are some considerations:
Not recommended for:
– Those under 18 years old
– Pregnant or breastfeeding women
– Those with diabetes or blood sugar regulation issues
– Individuals with eating disorders
– People taking prescription medications that must be taken with food
Potential side effects:
– Hunger, cravings, irritability
– Headaches, dizziness, fatigue
– Dehydration
– Heartburn, diarrhea, nausea
– Low blood sugar
The bottom line
Emerging research and theoretical mechanisms offer exciting possibilities about fasting’s potential to nourish skin and cultivate a luminous glow. But larger scale clinical trials are still needed to definitively confirm whether intermittent fasting and extended water fasts can rejuvenate the skin and generate visually perceivable benefits. For those interested in biohacking for better skin, fasting appears relatively low risk for most healthy adults. Those who do try it would be pioneers helping build knowledge in this space. But a cautious approach is wise, along with listening closely to your body’s signals and reactions. Patience is also paramount, as research suggests skin changes manifest progressively with consistent, long-term fasting practice.