“Mirror, Mirror on the Wall”
Decoding Your Face: Clues to Your Internal Health and Nutrient Deficiencies with Natural Remedies
Our skin, particularly the skin on our face as well as our facial structure, reflects our inner health. As within, so without. Lifestyle factors such as sleep or lack thereof (sleep apnea), hydration/dehydration, and skincare routines significantly impact our facial structure and complexion, but one of the most dominant influences comes from the nutrients we consume—or fail to consume.
Our face can provide important clues about the health of various internal organs and the overall state of health our body is in. Here are seven ways facial characteristics reflect the health of specific organs, along with natural approaches to address these issues:
Round Face (High Insulin Levels):
Organ: Pancreas
Description: A round, puffy face is indicative of high insulin levels in the blood, most often due to a high-carb, processed food diet. Insulin promotes fat storage, leading to a rounder face and weight gain, often associated with insulin resistance or type 2 diabetes.
Natural Approaches:
Diet: Reduce intake of refined carbohydrates and sugars. Focus on a balanced diet rich in fiber, healthy fats, and lean proteins.
Exercise: Engage in regular physical fitness/activity to help manage blood sugar levels and improve insulin sensitivity.
Supplements: Consider natural supplements like chromium, berberine, and alpha-lipoic acid, which may help improve insulin sensitivity (Ophthalmology Review) (My Best Medicine).
Yellowish Skin and Eyes (Jaundice - a.k.a. hyperbilirubinemia):
Organ: Liver
Description: Yellowing of the skin and eyes occurs when the liver fails to process bilirubin effectively, often due to liver diseases such as hepatitis, cirrhosis, or bile duct obstruction. If there is too much bilirubin for the liver to process, it can build up in the body.
Natural Approaches:
Diet: Include liver-friendly foods like garlic, turmeric, and leafy greens. Avoid alcohol and all processed foods (pretty much anything in a can, a bag, or a box).
Herbs: Milk thistle and dandelion root can support liver detoxification.
Hydration: Ensure adequate water intake to help flush toxins from the body (Mayo Clinic) (Ophthalmology Review).
Puffy Eyes and Dark Circles:
Organ: Kidneys
Description: Chronically occurring puffy eyes and dark circles can indicate kidney dysfunction. This is very different than the day after a night of drinking and eating pro-inflammatory foods, which is acute and will last a day.
Kidneys play a crucial role in filtering the blood, removing waste, maintaining water & salt balance, regulating as sodium and potassium that are excreted in urine, and electrolyte balance. When the kidneys fail to filter waste and excess fluid from the blood effectively; this impaired function causes fluid retention in the body, but especially in the soft tissues of the face under the eyes.Natural Approaches:
Diet: Reduce salt intake to prevent fluid retention. Include kidney-supportive foods like cranberries, blueberries, and red bell peppers.
Hydration: Drink plenty of water to help the kidneys function properly.
Herbs: Nettle leaf and dandelion can act as natural diuretics to reduce puffiness (My Best Medicine) (Oxford Academic).
Butterfly Rash Across the Cheeks and Nose:
Organ: Immune System (Autoimmune Disease)
Description: A butterfly-shaped rash across the cheeks and nose indicates lupus, an autoimmune disease where the immune system attacks the body's tissues. This pattern is very distinct (different than rosacea) with the redness resembling the wings of a butterfly.
The butterfly rash associated with lupus, known as a malar rash, typically covers the cheeks and bridge of the nose in a shape resembling a butterfly. It is usually red or purple, non-itchy, and may appear or worsen after sun exposure.
Rosacea, on the other hand, often involves redness, visible blood vessels, and sometimes small, red, pus-filled bumps on the face, particularly on the nose, cheeks, forehead, and chin. It’s underlying cause is essentially acne created by a poor diet of processed foods. It can be triggered by various factors like hot drinks, spicy foods, alcohol, temperature extremes, and stress causing the individual’s face to become very flush.
Natural Approaches:
Diet: Follow an anti-inflammatory diet rich in omega-3 fatty acids, antioxidants, and fiber.
Supplements: Consider omega-3 supplements, vitamin D, and probiotics to support immune health.
Stress Management: Practice stress-reducing activities like yoga, meditation, and deep breathing exercises (Ophthalmology Review).
Cracks at the Corners of the Mouth (Angular Cheilitis):
Organ: Digestive System
Description: Angular cheilitis is an inflammatory condition characterized by painful cracks, sores, or redness at the corners of the mouth. It is commonly caused by fungal or bacterial infections, excessive moisture from saliva, or ill-fitting dentures. Cracks or sores at the corners of the mouth can also signal nutritional deficiencies, particularly in B vitamins, iron, and zinc, often due to poor dietary intake or malabsorption.
Natural Approaches:
Diet: Increase intake of B-vitamin-rich foods like whole grains, eggs, and leafy greens. Include iron-rich foods like lean meats, beans, and lentils.
Supplements: Consider B-complex vitamins, iron, and zinc supplements if dietary intake is insufficient.
Probiotics: Improve gut health with probiotic-rich foods like yogurt, kefir, and sauerkraut (Mayo Clinic) (Ophthalmology Review).
Pale Skin and Inner Eyelids:
Organ: Blood (Anemia)
Description: Pale skin and inner eyelids can indicate anemia, particularly iron deficiency anemia, due to a lack of red blood cells or hemoglobin.
Natural Approaches:
Diet: Increase intake of iron-rich foods like red meat, spinach, and fortified cereals. Pair with vitamin C-rich foods to enhance iron absorption.
Supplements: Iron supplements may be necessary if dietary changes are not sufficient.
Avoid Inhibitors: Reduce consumption of coffee and tea during meals, as they can inhibit iron absorption (Cleveland Clinic) (My Best Medicine)
Facial Swelling or Redness:
Organ: Thyroid
Description: Swelling or redness of the face can indicate thyroid dysfunction. Hypothyroidism can cause facial puffiness due to fluid retention, while hyperthyroidism can lead to a flushed complexion.
Natural Approaches:
Diet: Ensure adequate intake of iodine and selenium, which are essential for thyroid function. Include foods like seaweed, Brazil nuts, and eggs.
Stress Management: Practice relaxation techniques to support thyroid health.
Avoid Goitrogens: Limit intake of goitrogenic foods like soy and cruciferous vegetables if you have thyroid issues (My Best Medicine) (Ophthalmology Review).
These natural approaches can help address the underlying issues indicated by facial characteristics. However, it's important to consult with a holistic/naturopathic/ functional health healthcare provider for a thorough evaluation and personalized treatment plan.
That brings us to vitamin and mineral deficiencies, and these also, can manifest visibly on our skin, signaling potential imbalances in the body that need to be addressed. Here’s a closer look at how specific deficiencies reveal themselves through the appearance our facial skin, what these signs mean, and how to naturally remedy them.
1. Vitamin A
Vitamin A is crucial for the maintenance and repair of skin tissue. Arguably the top selling product in medical aesthetics is Retin A (Retinoic Acid), which is a potent form of Vitamin A, or Retinol, an alcohol derivative of retinoic acid. A deficiency in this vitamin can lead to dry, rough, and flaky skin. More severely, it can cause keratosis pilaris, a condition where small bumps appear on the skin, often on the cheeks.
Signs on the face:
Dry, flaky skin: The skin loses its smoothness and feels rough to the touch.
Rough patches: These can appear particularly on the cheeks and forehead.
Small bumps (keratosis pilaris): Tiny, rough bumps resembling goosebumps, typically on the cheeks and upper arms.
Natural remedies:
Dietary sources: Incorporate foods rich in Vitamin A such as carrots, sweet potatoes, spinach, kale, and liver into your diet.
Skincare: Use creams and serums containing retinoids (a form of Vitamin A) to help with skin renewal.
Supplement Forms: Retinyl palmitate, beta-carotene, retinyl acetate.
Dosage: 700-900 mcg RAE (Retinol Activity Equivalents) per day.
2. Vitamin B Complex:
The B vitamins are essential for healthy skin, playing various roles from cell metabolism to reducing inflammation. The Vitamin B Complex Includes: Vitamin A, Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B6 (Pyridoxine), Vitamin B9 (Folate), Vitamin B12 (Cobalamin)
Signs on the face:
Dry and flaky skin (Vitamin B2 - Riboflavin): Skin may feel tight and uncomfortable.
Dermatitis and redness, especially around the nose and mouth (Vitamin B3 - Niacin): Red, inflamed patches of skin.
Acne and rashes (Vitamin B6 - Pyridoxine): Persistent breakouts and skin irritation.
Pale or sallow complexion, dark circles under the eyes (Vitamin B12 - Cobalamin): The skin may look dull and tired.
Natural remedies:
Dietary sources: Eat whole grains, meat (especially liver), eggs, dairy products, leafy green vegetables, and legumes.
Supplement Forms: B-complex capsules or tablets containing all B vitamins.
Dosage: Typically 1-2 capsules per day, but specific dosages vary by product.
Notes: Ensure the supplement includes all eight B vitamins (B1, B2, B3, B5, B6, B7, B9, B12).
3. Vitamin C
Vitamin C is vital for collagen production, which keeps the skin firm and youthful. It also has antioxidant properties that protect the skin from damage.
Signs on the face:
Rough, dry, and scaly skin: The skin can feel uneven and may have a sandpaper-like texture.
Slow wound healing: Cuts and blemishes take longer to heal.
Bruising easily: Minor bumps can lead to noticeable bruises.
Hyperpigmentation: Dark spots and uneven skin tone.
Natural remedies:
Dietary sources: Incorporate citrus fruits, strawberries, bell peppers, broccoli, and Brussels sprouts into your diet.
Topical application: Use only “stabilized,” medical grade serums with Vitamin C, that require medical practitioners (aesthetician, nurse) to purchase, to brighten the skin and improve collagen production.
Supplement Forms: Ascorbic acid, sodium ascorbate, calcium ascorbate.
Dosage: 75-90 mg per day; higher doses (up to 2000 mg) can be taken if needed.
Notes: Buffered forms like sodium ascorbate are gentler on the stomach.
4. Vitamin D
Vitamin D, often synthesized through sunlight exposure, plays a role in skin cell growth and repair, as well as immune function.
Signs on the face:
Red, itchy patches: Often linked to conditions like eczema.
Increased susceptibility to infection: More frequent skin infections or irritations.
Natural remedies:
Sun exposure: Aim for 10-30 minutes of sun exposure several times a week.
Dietary sources: Include fatty fish (salmon, mackerel), fortified foods (milk, orange juice), and egg yolks.
Supplement Forms: Vitamin D3 (cholecalciferol), Vitamin D2 (ergocalciferol).
Dosage: 600-800 IU per day; higher doses (1000-2000 IU) may be recommended for deficiency.
Notes: Vitamin D3 is generally more effective at raising blood levels of Vitamin D.
5. Vitamin E
Vitamin E is a powerful antioxidant that helps to protect skin cells from oxidative stress and damage.
Signs on the face:
Dry, rough skin: The skin may feel rough and tight.
Premature aging and fine lines: Early signs of aging such as wrinkles and fine lines.
Inflammation and redness: Skin may appear red and irritated.
Natural remedies:
Dietary sources: Eat nuts and seeds (almonds, sunflower seeds), spinach, avocado, and olive oil.
Topical application: Use creams and oils containing Vitamin E to moisturize and protect the skin.
Supplement Forms: D-alpha-tocopherol, mixed tocopherols.
Dosage: 15 mg per day.
Notes: Natural forms (d-alpha-tocopherol) are more bioavailable than synthetic forms (dl-alpha-tocopherol).
6. Vitamin K
Vitamin K plays a crucial role in blood clotting and can help in the healing process and reducing skin conditions such as dark circles and bruising.
Signs on the face:
Dark circles under the eyes: Persistent darkness around the eyes.
Bruising easily: Skin bruises from minor impacts.
Broken capillaries: Visible small blood vessels under the skin.
Natural remedies:
Dietary sources: Include leafy green vegetables (kale, spinach), broccoli, Brussels sprouts, and fermented dairy (yogurt, kefir) in your diet.
Topical application: Use eye creams containing Vitamin K to reduce dark circles.
Supplement Forms: Vitamin K1 (phylloquinone), Vitamin K2 (menaquinone).
Dosage: 90-120 mcg per day.
Notes: K2 (MK-7 form) is particularly beneficial for bone and cardiovascular health.
7. Iron
Iron is essential for the production of hemoglobin, which carries oxygen to cells, including skin cells. A deficiency can lead to anemia and affect skin health.
Signs on the face:
Pale or sallow skin: The skin and the lips lose their healthy color and looks pale.
Dark circles under the eyes: Prominent shadows around the eyes often accompanied by the appearance of tiny, superficial, bluish veins that become visible
One common self-check for iron deficiency involves gently pulling down the lower eyelid to observe the color of the inner eyelid. In healthy individuals, this area should appear a bright pink; however, in cases of iron deficiency, it may appear pale or whitish
Brittle nails: Nails break easily and may have ridges.
Natural remedies:
Dietary sources: Consume red meat, poultry, fish, lentils, and spinach.
Enhance absorption: Pair iron-rich foods with Vitamin C-rich foods to enhance absorption.
Supplement Forms: Ferrous sulfate, ferrous gluconate, ferrous fumarate.
Dosage: 18 mg per day for women; 8 mg per day for men.
Notes: Pair with Vitamin C to enhance absorption; avoid taking with calcium.
8. Zinc
Zinc is important for skin healing and inflammation control, and it plays a role in maintaining skin barrier function.
Signs on the face:
Acne: Frequent and persistent breakouts of active acne and cystic acne.
Rashes: Irritated and inflamed patches of skin.
Dry, scaly skin: Rough, flaky areas.
Natural remedies:
Dietary sources: Include eggs, meat, shellfish, legumes, seeds, and nuts in your diet.
Topical application: Use skincare products containing zinc to help reduce acne and inflammation.
Supplement Forms: Zinc gluconate, zinc picolinate, zinc citrate.
Dosage: 8-11 mg per day.
Notes: Zinc picolinate is highly absorbable and less likely to cause stomach upset.
9. Magnesium
Magnesium helps to maintain healthy skin by supporting the skin’s barrier function and reducing inflammation.
Signs on the face:
Dry, flaky skin: One very telltale signs of magnesium deficiency, is consistently red ears, irrespective of exposure to extreme cold or heat.
Inflammation and redness: Red, irritated areas on the skin.
Increased susceptibility to skin infections: More frequent skin issues. One of the more common forms of this is the presence of Milia. Milia are small, white, keratin-filled cysts (often mistaken for acne) that form just under the skin, typically appearing on the face, and are commonly seen in newborns but can occur at any age.
Natural remedies:
Dietary sources: Eat nuts and seeds, dark leafy green vegetables, black beans, whole grains, and dark chocolate.
Supplement Forms: Magnesium glycinate, magnesium citrate, magnesium oxide, or a good electrolyte powder.
Dosage: 310-420 mg per day.
Notes: Magnesium glycinate is gentle on the stomach and has a calming effect.
10. Selenium
Selenium is an antioxidant that helps protect the skin from oxidative damage and supports overall skin health.
Signs on the face:
Premature aging: Early development of fine lines and wrinkles.
Loss of skin elasticity: Skin appears loose and less firm.
Hair loss (literally falling out frequently) and brittle nails is common.
Increased susceptibility to skin infections: More frequent occurrences of skin issues.
Natural remedies:
Dietary sources: Incorporate 2 Brazil nuts/day for your entire daily dose, seafood (tuna, shrimp), eggs, and whole grains into your diet.
Supplements: Consider selenium supplements if dietary intake is insufficient, but avoid excessive intake as selenium can be toxic in large amounts.
11. Copper
Copper aids in the formation of collagen and elastin, which are essential for skin strength and elasticity.
Signs on the face:
Sagging skin: Reduced skin firmness and elasticity.
Premature graying of hair: Early onset of gray hair.
Pale skin: Lack of color and vibrancy in the skin, especially in the medial aspect of the eye, where the upper and lower eyelids meet just lateral to the nose. If you have pale or sallow looking skin on the concavity of the upper area of the nose between the top of the nose and either eye, you have a copper deficiency. If the red area just inside the eye where the upper and lower eyelid meet is pale or not blood red, it’s likely you have a copper deficiency.
Natural remedies:
Dietary sources: Include shellfish, nuts (especially cashews), seeds (sunflower seeds), and dark leafy greens in your diet.
Supplement Forms: Copper gluconate, copper sulfate.
Dosage: 900 mcg per day.
Notes: Ensure balanced intake with zinc to avoid imbalances.
12. Manganese
Manganese is involved in collagen production and has antioxidant properties that protect the skin from damage.
Signs on the face:
Slow wound healing: Cuts and blemishes take longer to heal.
Skin rashes: Red, irritated patches of skin.
Loss of skin elasticity: Skin appears loose and less firm.
Natural remedies:
Dietary sources: Consume nuts, legumes, whole grains, and leafy green vegetables.
Supplement Forms: Manganese sulfate, manganese gluconate.
Dosage: 1.8-2.3 mg per day.
Notes: Avoid excessive intake to prevent toxicity.
13. Iodine
Iodine is crucial for thyroid function, which in turn affects skin health.
Signs on the face:
Dry, flaky skin: The skin feels dry and has visible flakes.
Puffy face: Swelling, especially around the eyes and cheeks.
Dull complexion: Lack of vibrancy and healthy glow.
Natural remedies:
Dietary sources: Include iodized salt, seaweed, fish, dairy products, and eggs in your diet.
Supplement Forms: Potassium iodide, iodine solution.
Dosage: 150 mcg per day.
Notes: Essential for thyroid function; avoid excessive intake.
14. Sulfur
Sulfur is necessary for the synthesis of collagen and keratin, essential for healthy skin, hair, and nails.
Signs on the face:
Oily skin and acne: Overproduction of oil leading to breakouts.
Dry, flaky skin: Skin loses moisture and becomes flaky.
Red, irritated skin: Increased skin sensitivity and redness.
Natural remedies:
Dietary sources: Consume garlic, onions, cruciferous vegetables (broccoli, cabbage), and eggs.
Topical application: Use skincare products containing sulfur to help manage acne and oily skin.
Supplement Forms: MSM (methylsulfonylmethane).
Dosage: 1000-2000 mg per day.
Notes: Supports joint and skin health.
15. Potassium
Potassium helps to keep the skin hydrated and supports the overall function of cells.
Signs on the face:
Dry skin: Lack of moisture leading to dry and tight skin. A classic sign of potassium deficiency is a persistent redness in the skin around the eyes, and eyelids, premature “laugh lines” around the eyes are a sign of potassium deficiency.
Bloating and puffiness: Fluid retention can cause a swollen appearance.
Acne: Imbalanced electrolytes can contribute to skin issues.
Natural remedies:
Dietary sources: Include bananas, avocados, sweet potatoes, kelp, spinach, and green leafy vegetables in your diet.
Hydration: Ensure adequate water intake to maintain electrolyte balance.
Supplement Forms: Potassium citrate, potassium gluconate, and most electrolyte drinks,
Dosage: 4700 mg per day (typically obtained from diet).
Notes: Maintain adequate hydration to balance electrolytes. Addressing Deficiencies
Addressing these deficiencies involves both dietary changes and sometimes supplementation. A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is the best way to ensure you get the necessary vitamins and minerals. In some cases, particularly with severe deficiencies or certain health conditions, supplements might be required under the guidance of a healthcare professional.
Nature’s Skin Restoring Ingredients
Polyphenols, plant compounds found in various foods, for skin health. Polyphenols possess antioxidant and anti-inflammatory properties that help protect the skin from damage, fight wrinkles, and act as an edible sunscreen by absorbing UV radiation. Found in fruits, vegetables, nuts, and beverages like tea and coffee, these compounds, particularly flavonoids and phenolics, prevent the degradation of collagen and elastin, which are essential for maintaining the skin’s structure and elasticity. This protection can prevent photoaging and various skin disorders, from burns to psoriasis.
Polyphenols come in four main groups: flavonoids, phenolic acids, polyphenolic amides, and other polyphenols like resveratrol and curcumin, each offering unique skin-protective properties. To boost polyphenol intake, experts advise eating a colorful variety of foods such as berries, leafy greens, nuts, and spices, aiming to "eat the rainbow" to maximize benefits. While polyphenol content can vary depending on environmental factors, the emphasis is on a diverse, plant-rich diet for optimal health and skin vitality.
Conclusion
Our facial skin can serve as an insightful indicator of our overall health, specifically highlighting deficiencies in essential vitamins and minerals. By paying attention to these signs and making informed dietary choices, we can promote not only healthier skin but also overall well-being. Always consult with a healthcare provider before making significant changes to your diet or starting new supplements to ensure they are appropriate for your individual health needs.
I would love to hear from you and have you share your thoughts and/or questions in the comment section below. I look forward to hearing your perspectives.
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Disclaimer:
I am not a medical doctor or a medical practitioner. I am not legally permitted to claim I treat, cure, or heal disease. I can, however, provide educational content with respect to building/restoring and maintaining optimal health through nutrition, diet, sleep support, and exercise, which can reverse health conditions.Any information provided on this site is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this web site.This website summarizes information on the role of nutrition, diet, and exercise in health, disease and wellness. Readers should be aware that knowledge of nutrition and medicine is constantly evolving. They are encouraged to frequently check the most current information available on preventive and therapeutic measures. It is your designated clinician’s responsibility, relying on their experience and knowledge of the patient, to determine the best course of action in providing care and your choice to follow it or not. The author, editor, and publisher of information on this website accepts no liability for any injury arising out of the use of material contained herein, and makes no warranty, express or implied, with respect to the contents of this online publication, or from the contents of sites or articles we provide links to. 