As the New Year begins, many of us feel the need to reset after the indulgences of the festive season. One increasingly popular way to do this is by embracing Dry January, a commitment to avoiding alcohol for the entire month. This isn’t just about saying no to your favourite drink—it’s an opportunity to reset your gut and skin health, especially if you’re mindful of sugar intake at the same time.
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As a Registered Nutritional Therapist specialising in gut and skin health, I’ve seen first-hand how alcohol and sugar impact the body, and how a break can lead to dramatic improvements.
Let’s explore why Dry January could be the best thing you do for your health this year and how to make the most of it.

Your gut plays a foundational role in your overall health, acting as home to trillions of bacteria and other microorganisms collectively known as the gut microbiome. These microorganisms are essential for digestion, immunity, hormone regulation, and even mental health. However, alcohol disrupts this delicate balance in several ways, particularly when consumed in excess.
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Alcohol contributes to an imbalance in the microbiome, often referred to as dysbiosis, by feeding harmful bacteria while suppressing beneficial microbes. This disruption can cause digestive discomfort, bloating, and inflammation. Alcohol also damages the lining of the gut, increasing its permeability. This condition, often called "leaky gut syndrome," allows toxins, bacteria, and undigested food particles to pass into the bloodstream, triggering widespread inflammation. Over time, this inflammatory state can contribute to chronic health issues, including autoimmune conditions and skin problems like eczema.

Additionally, alcohol promotes the overgrowth of yeast, such as Candida albicans. When levels of Candida rise unchecked, symptoms such as fatigue, brain fog, and digestive issues can occur. This imbalance in the gut can also exacerbate skin conditions. By stepping away from alcohol during Dry January, you give your gut the chance to heal. Beneficial bacteria can begin to thrive again, the gut lining can repair itself, and inflammation can subside, paving the way for improved digestion and overall wellbeing.

The impact of alcohol isn’t limited to your gut; it also takes a toll on your skin. Alcohol dehydrates the body, stripping your skin of the moisture and nutrients it needs to remain healthy and resilient. This can lead to dry, flaky skin that looks dull and lacks elasticity.

Chronic alcohol consumption also accelerates the ageing process by reducing collagen production and increasing oxidative stress. Collagen is a vital protein that keeps skin firm and youthful, and its depletion leads to the early onset of fine lines and wrinkles. Additionally, alcohol depletes the body of essential nutrients, such as vitamin A, vitamin C, and zinc, which are critical for skin repair and maintenance.
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For those with sensitive or reactive skin, alcohol can exacerbate existing conditions such as rosacea, eczema, and psoriasis. Its inflammatory effects often manifest as redness, puffiness, and breakouts.
The good news is that within weeks of giving up alcohol, many people notice significant improvements in their skin. Increased hydration and reduced inflammation allow the skin to recover, revealing a healthier, more radiant complexion.

For individuals dealing with dermatitis, including eczema, seborrheic dermatitis, or contact dermatitis, alcohol and sugar can be particularly problematic. Both substances act as triggers that can worsen symptoms or interfere with the healing process.

Alcohol contributes to inflammation, a key driver of dermatitis flare-ups. It also dehydrates the body, leaving the skin more vulnerable to irritants and less able to retain moisture—a critical factor for managing dermatitis. Additionally, alcohol’s impact on gut health can worsen skin conditions. The gut and skin are intricately linked through the gut-skin axis, and alcohol-induced gut dysbiosis can increase inflammatory markers that trigger dermatitis.
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By removing alcohol and reducing sugar intake during Dry January, you provide your skin with the opportunity to calm down, rebuild its barrier function, and repair itself. Many individuals with dermatitis report fewer flare-ups, less itching, and healthier skin when they eliminate these two triggers.

Sugar plays a significant role in gut and skin health and is often a hidden problem in many diets. High sugar intake disrupts the balance of the gut microbiome by feeding harmful bacteria and yeasts, leading to dysbiosis. It also reduces the diversity of gut bacteria, which is a key marker of good gut health.
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In the skin, sugar triggers a process known as glycation, where sugar molecules bind to proteins like collagen and elastin. This weakens these vital proteins, causing the skin to lose its elasticity and firmness, leading to sagging and wrinkles. Sugar can also exacerbate acne and oily skin by spiking insulin levels, which in turn stimulate the production of androgens—hormones that increase oil production.

Many alcoholic drinks are packed with hidden sugars, which can undermine your efforts to improve your health. For example, a margarita contains around 13g of sugar, while a piña colada can pack a staggering 32g, more than a can of coke.

Sweet wines, such as dessert wines, contain 8-10g of sugar per small glass, while even a pint of lager may have 1-2g. Spirits mixed with tonics or sugary sodas can add 15-20g of sugar per drink.

Even non-alcoholic options, such as mocktails, can contain significant amounts of sugar if made with syrups or fruit juices. A virgin mojito, for instance, may have over 20g of sugar.

That said, mocktails are still preferable to alcoholic cocktails as they avoid alcohol’s inflammatory effects.
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Over time, many people find that they no longer crave sugary or alcohol-like replacements, preferring instead to sip on sparkling water with a splash of fresh fruit juice or herbal teas.

​By removing alcohol and reducing sugar, Dry January offers a powerful reset for your gut and skin. As your microbiome begins to rebalance and inflammation decreases, you may notice better digestion, reduced bloating, and clearer, calmer skin. The reduction in dehydration and oxidative stress also allows your body to repair itself more effectively, leaving you feeling energised and looking refreshed.

To maximise the benefits of Dry January, focus on hydration, nutrition, and gut health. Drink plenty of water, and consider adding lemon, cucumber, or mint for variety. Prioritise whole foods, including fresh vegetables, lean proteins, healthy fats, and fermented foods like kimchi, sauerkraut, or live yoghurt to support your gut microbiome.
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Keep track of how you feel throughout the month, noting improvements in your digestion, energy, and skin.

Dry January isn’t just about abstinence, it’s an opportunity to reset your body, mind, and habits. By stepping away from alcohol and sugar, you’re creating space for your gut and skin to heal, rebalance, and thrive.

If you’re inspired to take control of your health and need guidance on where to start, I’m here to help. As a Registered Nutritional Therapist, I specialise in crafting personalised plans to optimise gut and skin health. Let’s work together to make this New Year the beginning of your healthiest, most radiant self.
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Are you ready to reset and glow?

Imagine biting into a juicy apple and suddenly feeling your mouth itch or your throat tingle. If you have hay fever or seasonal allergies, this may be more than just a coincidence, it could be Oral Allergy Syndrome (OAS).
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This condition is a type of food allergy that occurs in people sensitive to pollen and is caused by an immune system mix-up.
 
Today I’m going to explore what OAS is, why it happens, and how it connects to conditions like eczema and gut health.

​OAS, also called pollen-food syndrome, is an allergic reaction that occurs when your body confuses proteins in certain raw fruits, vegetables, nuts, and seeds with proteins in pollen. For example, if you’re allergic to birch pollen, eating a raw apple may trigger a reaction because the proteins in the apple are like those in the pollen. (1,2)
 
Common Symptoms
Symptoms usually happen right after eating a trigger food and include:

• Itching or tingling in the mouth or throat
• Swelling of the lips, tongue, or throat
• Mild irritation or redness in these areas

 
Fortunately, these reactions are usually mild and short-lived. Cooking or peeling the food often eliminates the problem because heat and food preparation methods change the structure of the proteins.

​The foods that cause OAS depend on the type of pollen allergy you have:

1. Birch Pollen Allergy: Apples, pears, cherries, carrots, hazelnuts, almonds
2. Ragweed Pollen Allergy: Melons (cantaloupe, watermelon), bananas, cucumbers, courgettes
3. Grass Pollen Allergy: Tomatoes, peaches, celery, melons, oranges
4. Mugwort Pollen Allergy: Celery, carrots, parsley, coriander

 
If you notice that certain foods bother you, especially during pollen season, OAS might be the reason.

​OAS is caused by cross-reactivity in the immune system. This happens when your body mistakes harmless food proteins for pollen proteins it’s already allergic to.
 
Your immune system creates antibodies (called IgE) to fight off what it sees as harmful invaders. If you have hay fever, these antibodies target pollen proteins. But because the proteins in some foods look so much like pollen, they also trigger the same response. This is why you might get allergy symptoms even though the food itself isn’t dangerous.

OAS doesn’t just cause discomfort in the mouth and throat, it can also affect your skin, especially if you have eczema.
 
The connection lies in how your immune system works when you have what’s known as an atopic condition. If you have eczema, hay fever, or asthma, your immune system tends to overreact to harmless substances, whether they come from the environment or your diet. These conditions, often grouped under the term "atopic disease," mean your immune system is more sensitive than average, and that same sensitivity can make you more prone to OAS.
 
When you eat a food that triggers OAS, your immune system mistakenly sees the food proteins as harmful, similar to how it reacts to pollen. This leads to the release of histamine, a chemical that causes inflammation and allergy symptoms like itching and swelling. If you already have eczema, this inflammation can spill over into your skin, worsening your symptoms or triggering flare-ups. Even a small increase in inflammation can lead to noticeable itchiness or irritation for those with sensitive or already inflamed skin.
 
In some cases, the foods that trigger OAS may directly impact your skin as well. For example, you might notice that eating raw apples, nuts, or other OAS-related foods not only causes mouth symptoms but also makes your eczema worse. This could be because your immune system is already on high alert or because food allergens are interacting with your skin's barrier, which may already be compromised in eczema.
 
If certain foods seem to make your eczema worse, it might be worth exploring whether there’s a link to your pollen allergies. Consulting with a GP, allergist, or nutrition practitioner can help you identify these connections and develop a plan to manage both OAS and eczema more effectively.
 
Gaining a better understanding of these relationships not only helps you avoid triggers but also gives you a deeper insight into how your immune system, diet, and skin health are all interconnected.

​There’s growing evidence that your gut health plays a central role in managing allergies, inflammation, and even skin conditions like eczema. Your gut is a major hub for your immune system, and its condition can significantly influence how your body reacts to allergens and regulates inflammation. This “gut-skin-immune connection” can offer clues about how improving your gut health may help with conditions like OAS and eczema.
 
The gut is home to trillions of microorganisms, collectively known as the gut microbiota, which include bacteria, fungi, and other tiny life forms. These microbes play a crucial role in maintaining a healthy immune system. A diverse and balanced microbiome can keep inflammation in check and prevent overreactions to harmless substances like pollen or food proteins. On the other hand, when the microbiome is out of balance, a state called dysbiosis, it can make the immune system more reactive, increasing your chances of experiencing inflammation, allergies, and skin problems.
 
Another vital aspect of gut health is the integrity of the gut lining, sometimes called the gut barrier. This lining acts like a sieve, letting nutrients pass through while keeping harmful particles out of the bloodstream. When the gut lining becomes weakened, a condition often referred to as "leaky gut", larger food particles, toxins, and bacteria can escape into the bloodstream. This can trigger an immune response, leading to increased inflammation. For people with OAS, this might mean heightened sensitivity to certain foods. For those with eczema or other skin conditions, the resulting inflammation can worsen flare-ups or skin irritation.
 
Supporting your gut health can be a simple yet powerful way to calm your immune system and reduce allergic reactions. Eating a diet rich in fibre, such as whole grains, fruits, and vegetables, helps feed beneficial bacteria in your gut, promoting a healthy microbiome.
 
Adding fermented foods like yoghurt, kefir, and sauerkraut introduces probiotics or “good bacteria” that can restore balance in your gut. Prebiotic foods, such as onions, garlic, and green bananas, serve as fuel for these beneficial bacteria, further supporting their growth and activity. Together, these strategies can help reduce inflammation, regulate your immune system, and improve overall health.
 
By focusing on gut health, you’re addressing one of the root causes of inflammation and allergic conditions. Whether you’re managing OAS, eczema, or general inflammation, paying attention to this gut-skin-immune connection can lead to long-term relief and better overall wellbeing. Making small, manageable changes to your diet can have a ripple effect on your immune system and skin, helping you feel healthier and more in control.

If you think you might have Oral Allergy Syndrome (OAS), it’s important to get a proper diagnosis from a qualified medical practitioner, such as your GP or an allergy specialist. They can assess your symptoms, perform any necessary tests, and rule out other potential conditions.
 
Once diagnosed, working with a Registered Nutritional Therapist can help you understand how to manage your symptoms through tailored dietary strategies whilst ensuring your nutritional needs are met.
 
Tips for managing symptoms while maintaining a healthy diet:
 
Living with OAS doesn’t mean you have to give up your favourite fruits and vegetables forever. Here are some tips for managing symptoms while maintaining a healthy diet:

1. Cook or Peel Foods: Heating and peeling often destroy the proteins that cause reactions. For example, cooked apples or carrots are usually safe for people with OAS.
2. Be Cautious During Pollen Season: Your immune system is more reactive during this time, so symptoms might worsen.
3. Support Your Gut: Eating a balanced diet with plenty of prebiotic and probiotic-rich foods can strengthen your gut health.
4. Work with a Professional: A Registered Nutritional Therapist can help you plan a diet that avoids triggers while keeping your nutrition balanced.

 
Oral Allergy Syndrome is a unique and manageable condition that highlights the complex connection between your diet, immune system, and environment. By understanding your triggers and learning how to manage them, you can reduce symptoms and enjoy a diverse, nutritious diet.
 
If you think you have OAS or want to explore how it might connect to other conditions like eczema or gut health, seeking advice from a healthcare professional or nutrition practitioner is a great first step.
 
With the right support and strategies, you can keep your allergies under control and focus on living a healthier, happier life.

1. Muluk NB, Cingi C. Oral Allergy Syndrome. Am J Rhinol Allergy [Internet]. 2018 Jan 1;32(1):27–30. Available from: https://doi.org/10.2500/ajra.2018.32.4489
2. Skypala IJ. Can patients with oral allergy syndrome be at risk of anaphylaxis? Curr Opin Allergy Clin Immunol [Internet]. 2020;20(5). Available from: https://journals.lww.com/co-allergy/fulltext/2020/10000/can_patients_with_oral_allergy_syndrome_be_at_risk.7.aspx

Dermatitis, or eczema, refers to a group of inflammatory skin conditions characterised by itchiness, redness, and irritation. Affecting millions worldwide, dermatitis is not a uniform condition. Understanding the specific type of dermatitis is critical, as it directly influences the most effective management strategies, including nutritional approaches. This article examines the most common types of dermatitis, explores the underlying causes of inflammation, and offers evidence-based dietary recommendations to support skin health.

​Dermatitis can manifest in various forms, each with its own unique triggers and symptoms. Without an accurate medical diagnosis, managing the condition effectively becomes challenging. For instance, atopic dermatitis (AD) often involves allergic responses, whereas contact dermatitis arises from exposure to external irritants or allergens. Differentiating between these types is essential because strategies that work for one may be ineffective—or even counterproductive—for another. Consulting a dermatologist ensures an accurate diagnosis, paving the way for tailored interventions that may include nutritional therapy to complement medical treatment.

​Despite the diversity of dermatitis types, certain factors remain consistent across the board. Inflammation is a hallmark of dermatitis, representing the body’s immune response to a perceived threat. The skin’s barrier function is also frequently compromised, allowing irritants, allergens, and microbes to penetrate while losing vital moisture. Additionally, an overactive or hypersensitive immune system often plays a significant role, with environmental triggers such as allergens, harsh weather, and stress exacerbating symptoms. Understanding these shared mechanisms helps illuminate how dermatitis develops and why its management requires a multifaceted approach.

Atopic Dermatitis
Atopic dermatitis is a chronic condition often beginning in childhood and commonly linked with other atopic conditions, such as asthma and hay fever. Genetics are a key factor, with mutations in the filaggrin gene, which is responsible for maintaining the skin barrier, frequently implicated. However, not all cases are genetic. Environmental factors, immune dysfunction, and triggers like allergies, vitamin D deficiency, gut health issues, and stress can provoke flare-ups.
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Research shows that a compromised skin barrier plays a critical role in atopic dermatitis. When the barrier is weakened, it becomes more permeable, allowing allergens, irritants, and microbes to penetrate and trigger inflammation. This cycle of barrier dysfunction and immune activation not only causes characteristic symptoms like redness, dryness, and itching but also increases the risk of sensitisation to environmental allergens, further escalating immune reactivity.
 
Nutritional strategies for atopic dermatitis often include anti-inflammatory foods, such as those rich in omega-3 fatty acids. While identifying food triggers can be helpful, caution is advised against overly restrictive diets, which may lead to nutritional deficiencies. A balanced, personalised dietary plan is essential to ensure overall health while addressing specific skin needs.

Contact Dermatitis
Contact dermatitis arises when the skin reacts to a specific irritant or allergen and is classified into two categories: irritant contact dermatitis (ICD) and allergic contact dermatitis (ACD). ICD results from repeated exposure to harsh substances, such as soaps or detergents, which physically damage the skin. In contrast, ACD is triggered by an immune response to allergens like nickel or fragrances.
 
Skin barrier dysfunction is central to both forms. In ICD, chronic exposure to irritants weakens the skin, allowing deeper penetration of harmful substances, leading to inflammation and increased sensitivity. In ACD, allergens breach the compromised barrier and interact with immune cells, triggering a delayed hypersensitivity reaction. This interplay underscores the importance of maintaining a healthy skin barrier to reduce the risk of contact dermatitis. Interestingly, research suggests that contact with certain foods through broken skin may lead to sensitivities to ingested foods, further complicating the condition.
 
Adequate hydration and a diet rich in nutrients that support skin repair, such as zinc and omega-3 fatty acids, are beneficial. Avoiding known dietary allergens may also help individuals with heightened sensitivities.

Dyshidrotic Dermatitis
This condition is marked by small, itchy blisters on the hands and feet, often triggered by stress, allergens like nickel or cobalt, or excessive sweating. While some studies suggest reducing dietary nickel or cobalt for those sensitive to these elements, this approach is highly restrictive and often impractical. Instead, a balanced diet that supports hydration , immune function identifying an individual’s own triggers, alongside stress management, is generally more sustainable and effective.

​Seborrhoeic Dermatitis
Seborrhoeic dermatitis primarily affects oily areas such as the scalp, face, and chest. It is closely linked to an overgrowth of the yeast Malassezia, which naturally resides on the skin but can cause inflammation in susceptible individuals.
 
Nutritional strategies often focus on reducing sugar and refined carbohydrates, which may discourage yeast overgrowth. Incorporating foods rich in B vitamins, such as eggs and nuts, can further support skin health by enhancing the skin’s resilience and reducing inflammation.
 
Nummular Dermatitis
Nummular dermatitis presents as coin-shaped patches of irritated skin and is often associated with dry or cracked skin, allergens, or minor skin injuries. Environmental factors, such as dry weather, frequently exacerbate symptoms.
 
Nutritional approaches for nummular dermatitis focus on enhancing skin hydration through healthy fats found in avocados, nuts, and oily fish and supporting general skin health and wellbeing.  External treatments, such as moisturising, work synergistically with dietary interventions to support the skin barrier.
 
Stasis Dermatitis
Stasis dermatitis occurs due to poor circulation, typically in the lower legs, and is more common in individuals with varicose veins or other circulatory issues. Improving circulation through a diet rich in vitamin C and bioflavonoids—found in citrus fruits and berries—can help strengthen blood vessels. Maintaining a healthy weight also reduces pressure on the veins, alleviating symptoms

While diet is not the sole factor in the development or management of dermatitis, it plays a valuable supportive role in promoting skin health. Incorporating anti-inflammatory foods such as salmon, flaxseeds, and leafy greens can help mitigate inflammation, which is often a key driver of symptoms. Probiotics, found in fermented foods like yoghurt and kefir, are particularly beneficial for gut health, an area increasingly recognised as intricately linked to skin conditions. Additionally, essential nutrients such as vitamin D, zinc, and biotin contribute significantly to maintaining the integrity and resilience of the skin barrier.
 
It is important to acknowledge that not everyone with dermatitis has food-related triggers. In fact, overly restrictive diets may lead to nutritional deficiencies and fail to address the root cause of the condition. For this reason, personalised dietary plans, developed in collaboration with a registered nutrition professional, are crucial for achieving sustainable improvements in skin health.
 
However, introducing significant dietary changes, such as incorporating probiotics or other nutrient-dense foods, should be approached with care. Sudden changes to the diet, particularly when the body is unaccustomed to these nutrients, can sometimes have unintended effects. For example, an abrupt increase in probiotics might temporarily cause digestive discomfort or can even make dermatitis worse. Therefore, it is always advisable to consult with a medical or nutrition practitioner before making substantial dietary adjustments to ensure a safe and effective approach tailored to your individual needs.

Dermatitis is a complex condition with diverse causes, including genetics, immune responses, environmental factors, and stress. While medical treatments are important, nutritional and lifestyle strategies provide valuable support. A nutrient-rich, balanced diet tailored to individual needs can help reduce inflammation, repair the skin barrier, and promote overall health.
 
Achieving healthier skin requires time, observation, and professional guidance, but with the right interventions, it is possible to improve skin health and enhance quality of life.