Let’s get something straight: protein isn’t just for bodybuilders or those aggressively blending spinach into their smoothies at 6 a.m. (you know who you are 😏). As a wound and ostomy nurse with over two decades of skin-and-gut obsession, I’m here to lovingly scream this from the rooftops:
🥩 PROTEIN = SKIN POWER.
And when you’re not getting enough? Oh honey, your skin knows—and it’s not happy about it.
So, What Does Happen to Your Skin?
1. Delayed Wound Healing 🐢
If you’ve got a surgical incision, pressure injury, or even a tiny cut, low protein levels can seriously slow your body’s ability to repair. As a wound care nurse, I see this all the time. Protein provides amino acids—aka the building blocks of new tissue. Without enough, your body is like a construction site with no bricks or builders.
2. Thinning Skin = Rips, Tears, & Sadness 😢
Thin, fragile skin isn’t just a grandma thing. It’s a protein deficiency thing. Collagen and elastin (those bouncy, plump skin superheroes) are protein-based. No protein? No bounce. No strength. Just skin that bruises easily and tears like wet tissue.
3. Increased Inflammation = Acne, Eczema, Flare-Ups 🔥
When your gut isn’t getting what it needs—hello again, protein—it starts to panic. Cue the inflammation party. And where does that show up? Yup, your skin. Think breakouts, redness, and those weird rashes that make you Google things you shouldn’t.
4. Hair and Nails Suffer Too 💅🚿
Okay, not technically skin, but they’re all part of your integumentary system (yay, science!). Brittle nails, thinning hair, and dry, flaky scalp often point to—you guessed it—low protein intake.
How Much Protein Do You Actually Need?
It varies by weight, activity level, and health status (and yes, the type of ostomy you have). A common general rule is 0.8 to 1.2 grams of protein per kilogram of body weight per day—but wound healing needs? Way higher. Think 1.5–2.0g/kg. Always talk with a dietitian for personalized guidance!
Protein-Rich Foods I Love 🍽️
Here’s a few of my go-to faves for glowing skin and strong healing:
- Eggs 🥚 – affordable, versatile, and full of biotin too!
- Salmon 🐟 – Omega-3s + protein = skin magic
- Greek yogurt 🍦 – protein-packed AND probiotic-rich
- Tofu & Lentils 🌱 – plant-based protein with fiber for gut love
- Collagen powders – not a miracle, but helpful as part of a balanced intake!
For My Ostomates 👀
⚠️ Your protein needs may be higher, especially with an ileostomy (more losses!) or active wounds around your stoma. Don’t guess—ask your wound/ostomy nurse or dietitian for help. It’s literally what we’re here for. 💁♀️
TL;DR — Protein = Skin Fuel 🚀
If your skin feels papery, your wounds are dragging their feet to heal, or your poop just looks… weird (you knew I’d mention poop 💩), it might be time to check your protein intake.
And remember, it’s not just what you put on your skin. It’s what you feed your gut that helps it all shine.
⚠️ Disclaimer (Because I’m a Nurse, Not Your Nurse 😉)
This blog is for general education and entertainment purposes only. Always consult with your doctor, dietitian, dermatologist, or wound/ostomy care specialist—especially if you have specific conditions, allergies, or a medical device like an ostomy.
