The 5 Ways Nutrition Can Support Your Skin Over the Holidays

Between late nights, richer foods and a calendar full of social plans, December can be a challenging month for your skin. But that doesn’t mean you have to experience breakouts, inflammation or flares just because it’s the festive season.

With the right food choices, you can support your skin’s resilience and radiance—without needing to be restrictive or miss out on the fun. Here are 5 ways nutrition can help your skin stay healthy, happy and glowing through the holidays.

1. Prioritise Protein for Skin Repair

Protein provides the building blocks your skin needs to heal, regenerate and stay strong. Collagen, elastin and keratin—all essential skin components—are made from amino acids derived from protein-rich foods.

Aim to include high-quality protein with every meal. This might look like:

• Eggs for breakfast
• Chicken, fish or tempeh with lunch
• Lentils or beans at dinner
• A handful of nuts or a protein smoothie for snacks

Bonus: Protein helps stabilise blood sugar, which can reduce inflammatory breakouts and calm the nervous system.

2. Eat the Rainbow (Especially Antioxidants)

Antioxidants help your skin defend against stressors—including late nights, sun exposure and festive indulgences. Colourful plant foods are rich in antioxidants like vitamin C, beta-carotene and polyphenols, which support skin repair and reduce inflammation.

Try to include at least 3 different colours on your plate at each meal. Think:

• Leafy greens (spinach, kale)
• Red capsicum
• Purple cabbage
• Orange sweet potato
• Blueberries, strawberries, pomegranate

These foods help brighten skin, calm redness and protect your skin from oxidative stress.

3. Support Your Gut, Support Your Glow

Your gut health and skin health are deeply linked. A sluggish digestive system or imbalanced microbiome can contribute to skin congestion, dullness, and flares.

During the holidays, support your gut with:

• Prebiotic-rich foods like garlic, leeks, onions and oats
• Fermented foods (if tolerated) like sauerkraut or coconut yoghurt
• Adequate fibre from vegetables, legumes and whole grains
• Staying hydrated (especially important if you’re drinking alcohol)

If your skin starts feeling reactive, look to your digestion first.

4. Don’t Fear Healthy Fats

Fats are essential for skin hydration, barrier repair and inflammation control. Omega-3 fatty acids in particular help calm redness, ease dryness and support the skin’s resilience.

Include skin-loving fats daily, such as:

• Extra virgin olive oil
• Avocado
• Chia, hemp and flax seeds
• Walnuts
• Oily fish like salmon or sardines (limit tuna to 1x week)

Even a simple drizzle of olive oil over veggies can make a big difference.

5. Balance Blood Sugar to Reduce Flares

Sugar spikes can disrupt hormones, inflame the skin and contribute to breakouts or rosacea flares. While it’s completely okay to enjoy holiday sweets, balancing blood sugar can reduce the toll on your skin.

A few tips:

• Never eat sugar on an empty stomach
• Pair sweets with protein or fat (e.g. a bliss ball with nuts)
• Prioritise whole food meals before parties or gatherings
• Add cinnamon to meals to help regulate glucose response

Balanced blood sugar = calmer skin, more stable energy and better moods.

Final Thoughts

The holidays don’t have to derail your skin goals. With a little awareness and gentle planning, you can nourish your skin while still enjoying the season.

Remember: this isn’t about perfection. It’s about supporting your body with intention and kindness—and that includes what’s on your plate.

Want more guidance on eating for healthy skin? Download the Nutrition Guide for naturopath-approved recipes, meal ideas and support.

Download the Nutrition Guide here