Why Blood Sugar Matters More Than You Think
When we eat, our blood sugar naturally rises. In response, the pancreas releases insulin, a hormone that moves glucose from the bloodstream into our cells where it can be used for energy or stored for later.
This process is completely normal. The challenge comes when blood sugar rises very quickly and then drops just as quickly. Over time, these repeated fluctuations can influence several processes that affect the skin.
How elevated insulin and blood sugar fluctuations can affect the skin:
• Increase oil production. Elevated insulin can stimulate the production of IGF 1 (Insulin like Growth Factor 1). Higher IGF 1 levels have been associated with increased activity of the sebaceous glands, leading to greater sebum production.
• Contribute to clogged pores. Insulin and IGF 1 may also influence androgen activity, which can increase oil production and affect how quickly skin cells are shed inside the pore. When excess oil mixes with dead skin cells, pores are more likely to become congested.
• Support the development of inflammatory acne. Congested pores create conditions that allow Cutibacterium acnes, a bacterium naturally found on the skin, to contribute to the inflammatory process involved in acne.
• Increase inflammation. Blood sugar fluctuations may contribute to systemic inflammation. This can lead to breakouts that appear more red, swollen, tender, and slower to heal. Inflammation also plays a role in post inflammatory hyperpigmentation, which is why some blemishes leave behind lingering discoloration.
• Affect collagen over time. Persistently elevated glucose can lead to a process called glycation, where glucose attaches to proteins such as collagen and elastin. This forms compounds known as advanced glycation end products (AGEs), which may reduce skin firmness, elasticity, and resilience over time.
Supporting healthy blood sugar does not mean avoiding carbohydrates. It means helping your body respond to them more efficiently. Healthy blood sugar regulation may support:
Reduce inflammatory acne flare-ups
Balance excess oil production
Support a healthier skin barrier
Encourage faster recovery after breakouts
Reduce post-inflammatory hyperpigmentation
Support collagen and elastin over time
Promote a more even, radiant complexion
Improve overall skin resilience
Your skin is a reflection of countless processes happening inside your body. While blood sugar is only one piece of the puzzle, it's one of the lifestyle factors that can influence inflammation, hormones, and ultimately the appearance of your skin.
How to help balance your blood sugar:
One of the most effective ways to reduce a post meal blood sugar spike doesn't involve changing what you eat, it involves moving after you eat.
Research suggests that a 10–15 minute walk after meals can help improve the way your body handles glucose. If you don't have time to walk, even 10–20 bodyweight squats or a few minutes of leg-focused movement can help. Your leg muscles act like a sponge, pulling glucose from the bloodstream to be used for energy, which may reduce the size of the post-meal blood sugar spike.
Even better? Small bursts of movement throughout the day appear to provide greater metabolic benefits than completing one workout and remaining sedentary the rest of the day.
Simple ways to support healthy blood sugar
Eat vegetables and protein before carbohydrates when possible.
Include a source of fiber with every meal.
Pair carbohydrates with protein or healthy fats.
Take a 10–15 minute walk after meals.
If walking isn't an option, perform 10–20 squats or another quick lower-body exercise.
Aim for regular movement throughout the day—not just one workout.
Remember: healthy skin is often the result of consistent daily habits, not dramatic changes.