- 1 ACNE DIET
- 1.1 What Is Acne?
- 1.2 Proper Nutrition
- 1.3 Gluten-Free Diet For Acne
- 1.4 Low Carb Diet for Acne:
- 1.5 Diet for Hormonal Acne
- 1.6 Understanding Good And Bad Nutrition
- 1.7 Final Note
- 1.8 References:
According to older beliefs, acne can be caused by excessive consumption of greasy foods and chocolate. Many dermatologists and other skin professionals now say that there is no proven scientific connection between food and acne.
However, I prefer to believe that what you choose to put in your body will have a definite effect on your health, including your skin condition. Sugary foods, excessive caffeine, and greasy, fatty snacks will destroy your health and skin. How To Treat Acne Through Diet Changes? Let me show you Acne Diet Dos and Don’ts.
What Is Acne?
Acne is a skin disease that occurs during inflammatory processes in the sebaceous glands.
It commonly occurs during puberty, when the sebaceous glands activate, but it can occur at any age. The glands produce oil and are stimulated by male hormones produced by the adrenal glands in both males and females.
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Treatment of acne with medicines and cosmetics will not give the desired results if the patient neglects proper nutrition. Diet for acne will help to get rid of pathological manifestations and prevent complications.
Proper nutrition improves the condition of the skin, and sometimes completely cleanses from rashes. Their manifestation is often associated with a violation of the functions of the digestive system. Diet against acne eliminates the use of fatty, salty, spicy and smoked food.
A balanced diet will help in a short period of time to improve bowel function and normalize the activity of the sebaceous glands. The skin condition is affected by food, it should be varied and include the necessary nutrients for the body. Diet for acne is an integral part of the complex treatment, and will help the patient:
- eliminate the symptoms and causes of skin manifestations;
- normalize the stomach;
- saturate the body with nutrients.
Gluten-Free Diet For Acne
Gluten as a glue-like substance that gives wheat and other products their chewy structure. It can be defined, in lay terms, as the sticky protein substance in wheat. Gluten is found in dozens of wheat-based products. It’s also prevalent in rye as well as oats and barley. It can be found in soy sauce and some varieties of sausages. Gluten-containing products can adversely affect the digestive system. They damage the mucous membrane, which disrupts the absorption of nutrients.
Gluten-free diet to get rid of acne should not include products that include this vegetable protein. These include wheat, rye, oats, barley. It is not found in rice, corn, buckwheat, beans, and potatoes. Gluten-free diet for acne and acne radically changes the usual diet. But many people get used to doing without” harmful ” products with gluten and do not return to the old way of life.
Low Carb Diet for Acne:
The process of cleansing the skin depends not only on the proper care but also on the composed diet. Many foods contain carbohydrates. They support the functions of the digestive system, but their norm for a person is up to 30 grams per day. Excess causes problems in the body: increases blood sugar, increases body weight and acne appears.
Choosing the right food, nutritionists always limit or exclude the use of foods rich in carbohydrates.
Hormonal changes in the body often cause acne or pimples on the face. Problems arise when the internal organs fail to perform their functions and require assistance. Great importance in this situation is proper nutrition.
So THE KEY to preventing and healing hormonal acne is focusing on a diet (and lifestyle) that helps maintain stable blood sugar levels. This will help you achieve ideal levels of glucose and insulin, which will help stabilize your LH and your level of androgens to help eliminate your hormonal acne (and ultimately will help with all of your hormone related issues!)
The principles of the daily diet are the same for all types of diet for acne, but the hormonal diet for acne on the face necessarily includes products that contain a large amount of zinc that regulates the sebaceous glands.
Minimize Sugar And Carbs:
AVOID: all processed sugary foods and juices, all refined wheat products (cereals, cookies, cakes, breaded things, even plain white bread), and LIMIT white rice and white potatoes.
Eat Food With Liver Detox Effect:
Dandelion root, cruciferous veggies (like broccoli, cauliflower, kale, arugula, cabbage, brussels sprouts), cilantro and parsley, beets, and all dark leafy greens.
Eat Clean Protein:
Eat lean protein, which can be both plant-based (ex. lentils and other legumes, nuts, seeds, organic soy, blue-green algae, etc.) and animal protein, preferably organic/wild such as organic cage-free eggs, free-range chicken, wild fish, and wild/organic seafood.
Include Healthy Fats In Your Diet:
OMEGA-3 fatty acids, flax seeds, chia seeds, hemp seeds, avocados, extra-virgin olive oil, coconut oil, wild salmon, sardines.
Eat High Fiber Food:
sweet root vegetables like sweet potato, yams, carrots, squash, and/or whole grains (preferably gluten-free ones) like quinoa and oats.
Stay Away From Dairy Products:
Cow’s milk, in particular, tends to spike blood sugar, which can increase inflammation (leading to pimples). It also increases insulin levels, which as we discussed, encourages the production of skin oils (sebum). Plus, a lot of the commercial milk contains other hormones that disrupt your hormonal balance.
Eat Gluten Free Food:
Cut back on all wheat products (including wheat pasta, couscous, and barley) and trying more gluten-free grains like brown or wild rice, quinoa, millet, buckwheat, and amaranth.
Keep Your Gut Healthy:
Probiotics create a healthier bacterial environment in the gut, and that may help prevent the inflammation and acne. Start taking probiotics as they help reduce inflammation in the gut, which can help reduce hormonal acne.
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Understanding Good And Bad Nutrition
Diet for acne-not difficult, but very effective “rescue” means for the prevention and treatment of acne. After all, the causes of acne are not on the surface, but inside the body, and often they are directly or indirectly related to the state of the gastrointestinal tract.
First of all, STOP taking products that increase the level of harmful cholesterol in the body or products that provoke inflammation and increased work of the sebaceous glands. These products include spices, ketchup, mayonnaise and sauces, fatty meat and smoked meats, fried potatoes and, of course, sweets (except honey).
After all, an overabundance of these” goodies ” in the diet saturates the body with toxins. And our body tries to remove them – some of them through the skin, in the form of acne.
Excessive enthusiasm for dairy products, meat and nuts can also cause acne – in this case, the cause of acne is associated with a high content of proteins in these products, which in turn stimulate the production of steroid hormones. But such a hormonal imbalance can result not only in the acquisition of the desired muscle mass but also in a sharp deterioration of the skin, in which no natural masks against inflammation on the skin, as well as cosmetics and acne medications, will not help. Diet for acne should be balanced and healthy so, diet for acne should mainly consist of lean meat, fish.
As prevention of acne, as well as in the treatment of acne, special attention should be paid to phosphorus, potassium, calcium, zinc, vitamins A, C, and group B.
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Phosphorus is abundant in fish, potassium in cabbage and many dried fruits (dried apricots, raisins, prunes). Therefore, one of the rules of nutrition for acne-daily use of these products, which can be a healthy alternative to sweet cakes, muffins, and sandwiches with smoked sausage.
Make your diet healthier and there will be no reasons for acne.
The diet, which includes a large number of fruits and vegetables, cereals, bread and flour products, fish, seafood, vegetable fats, as well as moderate consumption of red meat and poultry, reflects the essence of the Mediterranean diet, which is now used as the gold standard of balanced nutrition.
Many studies show its effectiveness in reducing the risk of cardiovascular disease, type II diabetes and even obesity (European Heart Journal).
Fruits contain mainly fructose and a moderate amount of glucose that does not cause a sharp increase in insulin, a large number of important microelements for the body and fiber, contributing to the improvement of intestinal microflora, stimulation of the immune system.
Vegetables, the basis of any diet, are sources not only of essential fiber, vitamins, and minerals, but also antioxidants (such as vitamin a, E, selenium, and others) that can inhibit inflammatory processes in the body and participate in the elimination of toxins. The World Health Organization recommends a minimum of 5 servings of vegetables and fruits per day to reduce the risk of cardiovascular disease, obesity, and type II diabetes, which are correlated with the development of skin diseases such as acne.
Grain products, a source of slow carbs, are part of any healthy diet. It is thanks to grain products that the body has the opportunity to obtain glucose, which is important for the work of the brain and all metabolic processes, in moderation without causing sudden jumps in insulin.
Also, brightly colored fruits and vegetables contain antioxidants help reduce acne symptoms (peppers, spinach, and berries).
Other studies taken into account in the development of the Mediterranean Diet, were aimed at studying the brain and the digestibility of our body different types of fatty acids like fish, sources of vegetable fats and seafood.
Importance Of Omega-3 fatty acids
Most people in modern society consume more omega-6 fats from cereals, vegetable oils, nuts and poultry than omega-3 fatty acids from fish (fish oil) and seeds (e.g. flax, Chia, hemp seeds).
This goes against the principles of nutrition of hunter-gatherers, whose genetic material is the prototype of the modern man. Thus, the use of a more balanced ratio of omega-3 and omega-6 helps to modulate inflammation in the human body. Since acne is an inflammatory disease, these processes may be related.
Omega-3s are known to improve mood and reduce stress and anxiety. There are studies that prove the connection between the nervous system and the appearance of acne. Adding omega-3s to nutrition can be a stress-reducing factor, and therefore help reduce acne symptoms. Want to learn more about how to overcome stress and anxiety read my article “How To Cure Depression Naturally | 4 Easy Ways That Work”
Doctors almost unanimously say that to reduce the risk of acne, as well as a number of other pathologies, it will be useful to abandon the following products:
- fatty meat and smoked products,
- mayonnaise and ketchup,
- coffee and black tea,
- carbonated drinks,
- cheese and dairy products.
- processed food
To avoid the development of acne, the above products can be replaced with lean meat, fruits, vegetables, green tea, natural juices, and yogurts and healthy fats.
Alcohol directly affects hormone levels. One of the direct causes of acne is an imbalance in testosterone or estrogen levels. In addition, people who are prone to alcohol consumption, often can not cope with stress, which also affects the hormonal system and, as a result, leads to skin problems. Try to exclude alcohol, especially when undergoing treatment with antibacterial drugs.
Speaking about the body as a system, it is impossible not to take into account emotional and psychological factors.
No wonder the main periods associated with the development of acne, fall on puberty in teenagers and pregnancy in women. Hormonal and emotional overload is often associated with eating disorders. Needless to say that teenagers at the age of 11-19 years have a diet that is poor in nutritional value. Having the opportunity to choose independently, a teenager is inclined to choose products that are forbidden at his home or those that will help him to identify himself as an independent, advanced member of society.
Unfortunately, modern marketing realities are such that “fashionable” products have a minimum of nutritional value. The long-term deficit of basic elements leads to prolonged infectious diseases, loss of immunity, increased stress, a tendency to depression.
The problem with acne seriously affects the self-esteem of both the teenagers and young mothers. People with metabolic disorders, obesity, and diabetes — constant stress and self-doubt can, again and again, lead to overeating of poor-quality products and excessive consumption of sugar. It’s a vicious circle.
If you make this easy changes to your everyday diet, your body will respond quickly enough to give you beautiful skin, lack of acne and improve the general well-being of the body, which will undoubtedly affect the quality of your life.
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