A Good Diet for Acne - How It Can Help in the Fight for Better Skin. Dr. Hanna Stolińska, Clinical Dietitian
Acne is a skin condition that can cause several types of bumps to form on the skin's surface. These bumps can appear anywhere on the body, but they most commonly occur on the face, neck, back, and shoulders. Acne is usually caused by hormonal changes in the body, which is why it most commonly occurs in older children and teenagers going through puberty. Unfortunately, this problem is increasingly affecting adults. Both the occurrence and management of acne are highly dependent on the diet we follow.
Everyone's body is different, so an individual approach is needed. Some people notice that after eating certain foods, acne appears more frequently. Therefore, under the supervision of a doctor and a dietitian, it can be helpful to experiment with your diet to see what is best for you. When planning your menu, always take into account any allergies or food sensitivities.
Acne diet – latest research
The biggest takeaway from recent research on diet and acne is that a well-balanced, low-sugar diet is ideal for reducing inflammation and regulating hormone levels (and thus sebum).
Attention should be paid to eliminating sugar and products that quickly raise the concentration of glucose in the body, so-called high-glycemic-index products, from the diet. When blood glucose levels rise quickly, the body releases insulin-like growth factor 1 (IGF-1). An excess of IGF-1 in the blood can cause the sebaceous glands to produce more sebum. This increases the risk of acne and inflammation. Such products include not only sweets, but also white bread, white pasta, white rice, and very sweet fruits.
Chocolate is also believed to worsen acne, but there is not enough high-quality research to confirm this.
Acne and dairy – what does research say?
Some studies suggest that drinking milk may be associated with an increase in acne breakouts. In these studies, all types of cow's milk (whole, low-fat, and skimmed) were linked to acne. Why cow's milk may increase or worsen acne remains a mystery. One theory suggests that certain hormones in milk cause inflammation in the body. Inflammation can clog pores, leading to acne. However, more research is needed to know this for sure.
Although cow's milk may increase the risk of developing acne, no studies have shown that dairy products such as yogurt or cheese lead to more breakouts.
If you give up milk, make sure to get calcium from products such as: green leafy vegetables, poppy seeds, sesame seeds, almonds, hazelnuts, quinoa, seaweed, and camu camu and baobab superfoods.
Acne diet – spicy foods
There is no evidence suggesting that eating spicy dishes alone causes acne. However, there are other factors that lead to these skin problems. Any food that increases the likelihood of sweating (including spicy dishes) or dilates pores (causing clogged pores) can cause acne. Furthermore, some spicy dishes sometimes contain acidic lycopene, which can cause skin irritation and affect the appearance of acne on the entire face.
The same chemical substance can cause our inflammatory response to become unstable, leading to an increase in the inflammatory hormone and prostaglandin E2 (PGE2). This is not the only reason why spicy dishes cause skin discomfort.
Eating spicy food activates the sebaceous glands. Sebaceous glands produce sebum located under our skin. This causes clogged pores, which serve as food for bacteria.
In your acne diet, use mild herbs and spices. You can use beneficial black cumin, which works perfectly as a substitute for hot pepper.
Additionally, eliminate alcohol and salty dishes from your diet.
What to eat for acne – what to add to your diet? Tips from a dietitian
Eat foods with a low glycemic index
Including such products in your diet may reduce the risk of acne. Low-glycemic complex carbohydrates are found in whole grain products, natural oats, legumes, most vegetables and fruits, nuts, and seeds.
Include products rich in zinc, vitamin A, and vitamin E in your diet
Sources of these valuable nutrients include: yellow and orange fruits and vegetables such as carrots, apricots, and sweet potatoes, spinach, and other dark green and leafy vegetables. Also tomatoes, blueberries, pumpkin seeds, beans, peas, lentils, salmon, mackerel, and other types of fatty fish. You can also find them in nuts, quinoa, seafood, and superfood açaí berries and chlorella.
Another important mineral for skin development is zinc. It also works in regulating metabolism and hormone levels. You can reduce the severity of acne by increasing your intake of foods containing vitamin A and E. Before taking vitamin A supplements, you should talk to a doctor. It is better to get these vitamins from food.
Eat products rich in antioxidants and omega-3 fatty acids
Omega-3 is a type of fat found in some plants and animal protein sources, such as seafood and eggs. Antioxidants are chemical substances that neutralize harmful toxins in the body. It is believed that omega-3 fatty acids and antioxidants together reduce inflammation. Include green leafy vegetables, chlorella, which absorbs toxins from our body like a sponge, flaxseed, chia seeds, and black cumin in your diet.
Drink more water and green tea
Staying hydrated is essential. After all, our body is 60% water, so it is no wonder that you need to drink enough water to optimize physical processes. Water is the foundation of healthy, clear skin, so try to drink 8 glasses every day. Make a habit of drinking green tea, which has anti-inflammatory properties.
Pay attention to probiotics and proper bowel function
Here are the answers to more than half of all skin problems. Healthy digestion is crucial in reducing inflammation and, consequently, reducing the occurrence of acne. Use probiotic and prebiotic foods—fermented dairy products, fermented vegetables, baobab. You can also use superherbs digestive tea, which contains beneficial herbs.
Summary
The best dietary advice for fighting acne seems to be eating a healthy, balanced diet rich in fresh fruits and vegetables, healthy sources of protein, and whole grain products.
