Anti-Acne
Diet
By Derma 2018
What it is | What
causes it | How diet affects the skin | Foods to help your skin | Studies | Bottom
line
What
is acne?
Acne is
a skin problem that can cause several types of bumps to form on the surface of
the skin. These bumps can form anywhere on the body but are most common on the:
- · face
- · neck
- · back
- · shoulders
Acne is
often triggered by hormonal changes in the body, so it’s most common in older
children and teenagers going through puberty.
Acne
will slowly go away without treatment, but sometimes when some starts to go
away, more appears. Serious cases of acne are rarely harmful, but can cause
emotional distress and can scar the skin. Depending on its severity, you may
choose no treatment, over-the-counter treatment, or prescription acne
medications to deal with your acne.
To
understand how acne is caused, it can help to understand more about the skin:
The skin’s surface is covered in small holes that connect to oil glands, or
sebaceous glands, beneath the skin. These holes are called pores. The oil
glands produce an oily liquid called sebum. Your oil glands send sebum up to
the skin’s surface through a thin channel called a follicle.
The oil
gets rid of dead skin cells by carrying them through the follicle up to the
surface of the skin. A thin piece of hair also grows up through the follicle.
Acne occurs when the skin’s pores clog up with dead skin cells, excess oil, and
sometimes bacteria. During puberty, hormones often cause oil glands to produce
excess oil, which increases acne risks.
There are three main types of
acne:
- · A whitehead is a pore that gets clogged and closes but sticks out of the skin. These appear as hard, whitish bumps.
- · A blackhead is a pore that gets clogged but stays open. These appear as tiny dark spots on the skin’s surface.
- · A pimple is a pore whose walls open, allowing oil, bacteria, and dead skin cells to get under the skin. These appear as red bumps that sometimes have a pus-filled white top (the body’s reaction to the bacteria).
How
does diet affect the skin?
One
thing that can affect your skin is diet. Certain foods raise your blood sugar
more quickly than others. When your blood sugar rises quickly, it causes the
body to release a hormone called insulin. Having excess insulin in your blood
can cause your oil glands to produce more oil, increasing your risks of acne.
Some
foods that trigger spikes in insulin include:
- · pasta
- · white rice
- · white bread
- · sugar
Because
of their insulin-producing effects, these are considered “high-glycemic”
carbohydrates. That means they’re made of simple sugars. Chocolate is also
believed to worsen acne, but doesn’t seem to affect all people, according to a
study published in the Journal of Clinical and Aesthetic Dermatology.
Other
researchers have studied the connections between a so-called “Western diet” or
“standard American diet” and acne. This kind of diet is based heavily on:
- · high-glycemic carbohydrates
- · dairy
- · saturated fats
- · trans fats
According
to research reported in the Journal of Clinical, Cosmetic and Investigational
Dermatology, these kinds of foods stimulate the production of hormones that can
cause excess oil to be created and secreted by oil glands. They’ve also found
that a Western diet is linked to greater inflammation, which can also
contribute to acne problems.
What foods are believed to help
your skin?
Eating
low-glycemic foods made of complex carbohydrates may reduce your risk of developing
acne. Complex carbohydrates are found in the following foods:
- · whole grains
- · legumes
- · unprocessed fruits and vegetables
Foods
containing the following ingredients are also thought to be beneficial for the
skin because they reduce inflammation:
- · the mineral zinc
- · vitamin A and E
- · chemicals called antioxidants
Some
skin-friendly food choices include:
- · yellow and orange fruits and vegetables such as carrots, apricots, and sweet potatoes
- · spinach and other dark green and leafy vegetables
- · tomatoes
- · blueberries
- · whole-wheat bread
- · brown rice
- · quinoa
- · turkey
- · pumpkin seeds
- · beans, peas, and lentils
- · salmon, mackerel, and other kinds of fatty fish
- · nuts
Everyone’s
body is different, and some people find that they get more acne when they eat
certain foods. Under your doctor’s supervision, it can be helpful to experiment
with your diet to see what works best for you. Always take into account any
food allergies or sensitivities you may have when planning your diet.
Low-glycemic diets
Several
recent studies suggest that following a low-glycemic diet, or one that is low
in simple sugars, can prevent and improve acne. Researchers in one study of
Korean patients found that following a low-glycemic load for 10 weeks can lead
to significant improvements in acne. In another study published in the Journal
of the American Academy of Dermatology, researchers found that following a
low-glycemic, high-protein diet for 12 weeks improved acne in men, and also led
to weight loss.
Zinc
Studies
also suggest that eating foods rich in zinc may be useful in preventing and
treating acne. Foods that are rich in zinc include:
- · pumpkin seeds
- · cashews
- · beef
- · turkey
- · quinoa
- · lentils
- · seafood such as oysters and crab
In one
study published in the BioMed Research International Journal, researchers
looked at the relationship between the levels of zinc in the blood and acne
severity. Zinc is a dietary mineral important in skin development as well as
regulating metabolism and hormone levels. The researchers found that low levels
of zinc were linked to more severe cases of acne. They suggest increasing the
amount of zinc in the diet to 40 mg of zinc per day to treat people with severe
cases of acne. Studies suggest that same amount of zinc even for people without
acne.
Vitamins A and E
In a
study published in the Journal of Cutaneous and Ocular Toxicology, researchers
found that low levels of vitamins A and E also seem to be linked to severe
cases of acne. They suggest that people with acne may be able to lessen the
severity of their acne by increasing their intake of foods containing these
vitamins. Talk to your doctor before taking vitamin A supplements. Vitamin A
toxicity can cause permanent damage to your major organs.
Antioxidants and omega-3 fatty
acids
Omega-3s
are a type of fat found in certain plants and animal-protein sources, such as
fish and eggs. Antioxidants are chemicals that neutralize damaging toxins in
the body. Together, omega-3s and antioxidants are thought to reduce
inflammation.
Studies
largely support the connection between an increase in consumption of omega-3s
and Antioxidants and a decrease in acne. A study published in the Lipids in
Health and Disease found that people who took a daily omega-3 and antioxidant
supplement were able to both reduce their acne and improve their mental health.
Since acne often causes emotional distress, omega-3 and antioxidant consumption
may be very beneficial for people with the condition.
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