Summer means sunshine, pool days, and plenty of outdoor fun—but it can also bring unexpected skin challenges. While sweat, sunscreen, and sun exposure are obvious culprits, what you’re fueling your body with may have just as much impact on how your skin looks and feels.

Here’s how your summer eating habits could affect your skin—and what to prioritize for a season-long glow.

1. Sugar Spikes and Skin Stress

That fruity frozen drink or sweet treat may be refreshing in the moment, but high-sugar foods can spike blood sugar and insulin levels, leading to inflammation and increased oil production—two common skin stressors that may contribute to breakouts or dullness.

Common sources to keep in check:

• Ice cream, popsicles
• Sweetened beverages like sodas, sweet teas, and cocktails
• High-glycemic fruits like mangoes and grapes (in large amounts)

Smart swaps for skin-friendly refreshment:

• Sparkling water with fresh lime or mint
• Naturally sweet fruits like berries, cherries, and peaches (with fiber and antioxidants!)
• Greek yogurt with honey and fruit for a satisfying, nourishing treat

2. Rethink Processed and Greasy Foods

From road trip snacks to fairground favorites, summer is full of foods high in refined oils and sodium. These can contribute to inflammation, fluid retention, and lackluster skin.

Foods to be mindful of:

• Fried snacks like chips, fries, and funnel cakes
• Processed meats such as hot dogs or bacon
• Over-salted packaged snacks that dehydrate you

Try instead:

• Grilled lean proteins like chicken, fish, or tofu
• Roasted or grilled seasonal veggies: think zucchini, bell peppers, corn, and tomatoes
• Plenty of water-rich foods to help flush out excess sodium

3. Rosacea and the Summer Sizzle

Sun, heat, and alcohol are a triple threat when it comes to triggering rosacea and skin redness. Alcohol, in particular, can dilate blood vessels and increase flushing—especially in the summer sun.

Most common triggers:

• Red wine and champagne
• Sugary, tropical cocktails (like piña coladas or margaritas)

Balanced approaches:

• Alternate alcoholic drinks with water
• Opt for lower-alcohol beverages or mocktails with fresh fruit
• Avoid alcohol during peak heat or intense sun exposure

4. Hydration = Healthy Skin Barrier

In summer heat, it’s easy to overlook hydration—but your skin definitely notices. Dehydration can weaken the skin’s protective barrier, making it more prone to dryness, irritation, and sun damage.

Add these hydrating heroes to your plate:

• Watermelon, cucumbers, strawberries, celery, and leafy greens
• Coconut water (look for low-sugar options)

Tip: Don’t wait until you feel thirsty. If your lips are dry or your skin looks dull, it’s a signal to up your fluid intake.

Your Nutrition-for-Skin Checklist

Focus on feeding your skin from within all year round by focusing on nutrient-dense, anti-inflammatory foods:

• Omega-3s: Found in salmon, flax seeds, and walnuts, Omega-3s help reduce inflammation
• Antioxidants (A, C, E): Foods like carrots, citrus fruits, spinach, and avocados support skin repair and glow.
• Minerals: Zinc and selenium (found in pumpkin seeds, eggs, and Brazil nuts) can help manage oil and calm irritation.
• Probiotics: A healthy gut supports balanced skin—think yogurt, kefir, kimchi, and fermented veggies.

Sean & Caroline’s Healthy Summer Salad

Sean Fitzsimmons, PA-C and his wife, Caroline, love to enjoy this fresh summer salad rich in skin nourishing Omega-3s, antioxidants, and minerals. Give it a try and let us know what you think!

Nourish to Flourish

Healthy, vibrant skin isn’t about restriction—it’s about intention. Think of summer as an opportunity to energize your body and support your skin with colorful, nutrient-packed foods that fuel your whole system.

And if you’re wondering how your nutrition may influence your skin health, we’re here to help. Call us at 719-355-1585 or book an appointment online to chat with one of our amazing dermatology professionals.