Blood Sugar & Acne: How Sugar Spikes At Christmas Can Trigger Breakouts

MW Skin Studio
Dec 22, 2025
4 min read

Let me start by saying this - I don’t believe in restriction, especially at this time of year. Christmas is about connection, celebration, and absolutely enjoying your favourite foods! But if you’re someone who struggles with acne, you might also notice that your skin tends to flare up during or after the festive season.

In clinic and online, one of the biggest internal acne triggers I support my clients with is blood sugar dysregulation, and this often shows up more around holidays, birthdays, or busy periods when routines go out the window.

You’ll never catch me saying that you need to avoid treats or be “perfect” to support your skin. It’s not necessary. A few small changes can make a huge difference… and still leave plenty of room for pudding!

What Is Blood Sugar Dysregulation and Why Does It Impact Acne?

When you eat carbohydrates or sugar, your body converts it into glucose that it can then use for energy. This glucose then raises your blood sugar, and your body responds by releasing insulin, a hormone that helps move glucose out of your bloodstream and into your cells.

The issue is that when blood sugar spikes too high or too quickly, insulin has to rush in, which then results in high insulin levels. When your insulin levels are high, you automatically produce more oil in your skin and more androgens (which are male sex hormones). These hormones trigger even more oil to be produced which, of course, can then lead to clogged pores and breakouts.

More sugar = more insulin → more oil → more breakouts.

Blood sugar spikes also contribute to widespread immune inflammation, which:

Slows down skin healing
Makes existing acne appear redder and angrier
Can make skin more sensitive overall

So, while sugar itself isn’t “bad”, how much and how quickly it hits your bloodstream does matter, especially when your skin is already feeling reactive. That means, rather than avoiding it entirely, we just need to help your body absorb that sugar easily and steadily.

Why Christmas Can Be a Perfect Storm for Acne

It’s easy to see why Christmas can be a spotty time of year for many of us! Treats are readily available - sometimes first thing in the morning for those of us that are lucky enough to have their own advent calendars!

Here are some of the most common reasons myself and my clients get those big sugar spikes at this time of the year:

More sugar and refined carbohydrates (all those lovely biscuits, chocolate, mulled wine)
Skipping meals or grazing all day (which can cause blood sugar to rollercoaster)
Less sleep and higher stress levels
Alcohol (which disrupts blood sugar, sleep, and skin barrier health)

It’s a season of joy, but also disruption. And the skin tends to be one of the first places your body shows when it’s feeling dysregulated internally.

5 Practical, Non-Restrictive Tips to Balance Blood Sugar and Support Your Skin

Here are my top five festive skin tips that aren’t going to make you feel like you’re on a diet:

1. Don’t Skip Meals

Tempting as it is to “save yourself” for a big Christmas dinner, skipping meals is actually one of the quickest ways to destabilise your blood sugar.Instead, aim for 3 balanced meals per day with a source of protein and healthy fats to keep energy and skin stable.

2. Eat in the Right Order

This one’s a game changer, and relatively unknown!Whenever possible, eat your veg or protein first, followed by carbs or sweets. This slows glucose absorption and keeps your blood sugar more balanced without changing what you eat at all.

3. Pair Sweet Treats with Healthy Fats

Having a mince pie? Add a few nuts on the side.Reaching for a chocolate or dessert? Enjoy it after a meal, rather than on an empty stomach.

Fats help to slow down glucose release so you get less of a spike (and crash) afterward.

4. Be Mindful of Liquid Sugar

Drinks like juice, hot chocolate and cocktails go down quickly, and also hit your bloodstream fast. Where you can, slow the pace, hydrate with water between drinks, and aim to enjoy, not overload.

5. This Is About Balance, Not Perfection

This might be the most important point.You don’t need to be restrictive or skip the things you love. You’re allowed to enjoy your food and look after your skin at the same time.A little awareness around blood sugar helps you feel good during the holidays and helps your skin recover faster afterwards.

And you know what? If you end up binging on christmas pud first thing in the morning, that’s okay! Now you know how to help your body and skin recover, there’s no need to feel guilty.

Blood Sugar Support Is at the Heart of My Skin Programmes

In both my 12 Week Programme and my 1:1 consultations, we spend time supporting the body’s internal systems, not just the skin surface.Blood sugar balance is a foundational piece of hormonal acne, inflammation, and even post-pill skin issues.

If your breakouts tend to flare with stress, certain foods, or around your cycle, blood sugar is always something I look at with you.

It’s not about strict diets or cutting out everything, it’s about understanding how your body works, and giving your skin what it truly needs.

Start 2026 With a Fresh Approach to Skin

If you’ve struggled with post Christmas flare ups in the past, this could be the perfect time to start something different.

My 12 Week Programme is designed to help you uncover the root causes of your acne, whether hormonal, inflammatory, or lifestyle-based, and give you the tools to support your skin for the long-term.

You’ll receive: